1
Remove
Remove everything that could trigger your desire to smoke, such as:
- Ashtrays.
- Lighters and matches.
- Cigarettes.
- Storage containers associated with cigarettes.
- Photos of you with cigarettes.
2
Clean
Remove any trace of smoke odour, and any visual reminder of your smoking habit.
- Clean fabrics that retain the smell of smoke including curtains, clothing, carpeting, rugs, upholstery, sheets, throw blankets, lampshades, and towels.
- Turn your mattress and vacuum both sides.
- Replace your pillow.
- Wipe down all hard surfaces, furniture, walls, windows, mirrors and light fixtures.
- Open your windows whenever possible so fresh air can circulate.
3
Store
Keep a supply of things that may be helpful to overcome cravings, such as:
- Healthy snacks, like fruit and raw vegetables.
- Sugar-free gum or sugar-free sweets.
- Nicotine replacement gum or lozenges.
- Puzzles or games.
- Books and magazines you’ve been meaning to read.
4
Rearrange
Make changes to your environment that make it harder to smoke.
- Rearrange or disassemble any space once dedicated to smoking.
- Create a new personal space in a fresh location in your home.
- Decorate with upbeat, motivating items, such as photos of loved ones and quotes.
- Turn your home into a smoke-free zone. That means no smoking for anyone!