Step 2: Plan ahead and spread the word

This step in the quit smoking action plan is where you set your ‘Quit date’. Do not set this date too soon. Make it roughly 3-5 weeks after you have finished your list. This will give you time to prepare yourself mentally and to get all the neccessary things in place (this will be explained in the following steps).

Take a look at your calender, and plan your quit date to coincide with the period you are likely to smoke the least. For example, if you smoke when you are bored or relaxed, your quit date should be when you are working or are out playing sports. If you smoke only at work or when you are stressed, then quit on a weekend when you are out with the kids or during a period where business isn’t as hectic.

Set up a ‘cut down period’ a few days before your ‘Quit date’ whereby you gradually reduce the number of cigarettes you smoke per day. Set your own goals and stick to it. There are two ways you can do this. One is the Scheduled reduction method which is a manual calculation, and the other is using the LifeSign ‘Quitkey Smoking Cessation Computer’ which can help you set these goals hassle free. The LifeSign program takes about 4 weeks, in which it analyzes your smoking habits and calculates a reduction program for you. It comes in the form of a keychain so you can bring it everywhere. If you decide not to set up a ‘cut down period’, do not worry, and just stick to your ‘Quit date’. This is the day you begin your new smoke free life, so stick to it.

Whenever possible, try to occupy the days following your ‘Quit date’ with events and activities that will keep you away from smoking. Day spas, sporting activities, a picnic, swimming, exercising, etc. Exercise has been shown to reduce cravings. So plan ahead to improve your chances of success

Once you have set your ‘Quit date’, it is time to spread the word. The 3 most important people to tell are: Your family, your friends and your general practitioner/ physician/ GP.

This will help create a very supportive group to help you, and it also lets people know that you are trying to stop smoking. Tell them not to offer you any more cigarettes or ask you to go out for smokes. Support from smoking or non-smoking friends is a good predictor of success. Read step 3 here