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When you're thinking about stopping smoking, our 10-point quit checklist is a good way to make sure you get off to the best start.
Be prepared by setting a "quit date" within the next two weeks and making sure your friends and family know all about.
Make a commitment on your quit date by getting rid of all cigarettes in your home, car or at work.
Keep yourself busy with exercise, work and activity. Drink lots of water throughout the day.
Distract yourself to beat smoking urges. Try new activities like cycling, swimming, walking or gardening.
Stay positive and remember that withdrawal urges are natural - everyone gets them.
Think about the benefits of stopping smoking. Whiter teeth, fresher breath and more money in your pocket are just three.
Coughing is a good sign as it means your lungs are clearing and breathing will become easier.
Think about triggers and how you can reduce or get rid of them - whether that's going for a drink or having a coffee.
Get support from friends, co-workers and family by asking them not to smoke around you.
Don't go it alone when you can get help from NRT, local support groups and Smokeline on 0800 84 84 84.
