1. Remove
Remove anything 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 anything that smells like smoke, and any visual reminder of your smoking habit.
- Clean fabrics that retain the smell of smoke including curtains, clothing, carpeting, rugs, upholstery, sheets, blankets, lampshades, and towels.
- Flip your mattress and vacuumboth 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 an emergency kit of items that are helpful in overcoming cravings, such as:
- Healthy snacks such as fruits and raw vegetables.
- Sugar-free gum or sugar-free sweets.
- Nicotine replacement gum or lozenges.
4. Rearrange
Make changes to your environment that make it harder to smoke.
- Rearrange any space dedicated to smoking.
- Create a new personal space in a fresh location in your home
- Decorate with upbeat, motivational items, such as photos of loved ones and quotes.
- Turn your home into a smoke-free zone. That means no smoking for anyone including friends, family, and otherwise.
