Assignments: preparing to quit

To prepare for quitting smoking, it’s good to complete the following two assignments. These can support you during moments when you crave a cigarette or find it difficult to quit.

Assignment 1: What to do when you crave?

Create a list of several things you could do when you crave a cigarette.
For example, consider taking a walk, tidying up something, calling someone, drinking a glass of water or peeling a mandarin.
It’s very motivating to add your own ideas to the list. Feel free to make the list as long as you want so that you always have something to rely on during difficult moments.

Assignment 2: Create an empowering thought for yourself

Formulate an empowering thought that can help you during challenging times or when you experience cravings.
For example: “I want to feel freer”, “I want to breathe better”, “I want to be among non-smokers” or “Every day, I choose to be somer-free today.” For more ideas, you can refer to the section “What can you think of in difficult situations?”