Newfoundland and Labrador

Smokers’ Helpline

Newfoundland and Labrador Smokers’ Helpline

small steps towards quitting

If you are thinking about quitting but not quite ready to take the plunge, here are some smaller goals to work on:

  • Keep track of your daily smoking for a few days. You may find there are some smoke breaks you can easily eliminate.
  • Set a daily quota of cigarettes. Every morning, put only this number of cigarettes in your pack.
  • Delay your first cigarette in the morning. Begin each day with a preplanned activity that will keep you busy for an hour or more.
  • Delay smoking for 15 minutes whenever you have a craving. Take deep breaths instead, or chew on some gum. Or do an activity to keep your mind and body busy so that you don’t think about smoking for a while.
  • Have a practice quit day: stop smoking for 24 hours.
  • Smoke only half a cigarette.
  • Make your home and car smoke free.
  • Buy one pack at a time.
  • Change the brand you smoke each time you buy a pack. Choose less desirable brands.
  • If you roll your own cigarettes, roll only a few at a time.
  • Cut out smoking in certain situations.
  • Avoid situations where you are more likely to smoke.
  • Keep your pack in an inconvenient place, like the cupboard above the fridge or in the closet.
  • Use matches instead of a lighter.
  • Keep cigarette package and lighter in two different places.
  • Wrap your cigarette pack and fasten it with a rubber band or string. Unwrapping it every time you smoke will remind you that you’re trying to quit.
Remember, you can call  The Smoker’s Helpline anytime. Our counsellors can help you with your personal quit plan and offer guidance and information as well point you to local support groups and communities. 1-800-363-5864