Getting ready to quit: a checklist

The best way to be organised in life is to make a list. Make a list of what you need in preparation to quit smoking or vaping. You'll be ready for cravings, triggers and stress.

If you’ve decided to quit or have set a quit date, there’s lots you can do to prepare:

• Make your house and car smoke and/or vape-free

• Practise by not smoking or vaping at times when you normally would, e.g. the pub, breaks at work, or with your morning coffee.

• Try a new time-out routine.

• Try a smoke or vape-free day (some people end up just quitting at the end of a smoke or vape-free day).

• Separate smoking or vaping from pleasant activities like sipping warm drinks, sitting down, TV or socialising. 

• Decide to refuse all offers of cigarettes or vapes from others.

• Consider picking up a new hobby or revive an old one. Exercise can be a great way to work through a craving.

• Talk to your partner, or friends and family. How would you like to be supported? Are you an "ask-me-how-I’m-going" type person or the "don’t-mention-it" type? 

• If you live with someone who smokes or vapes, chat to them about keeping the house smoke or vape-free, or at least keeping their smoking or vaping to one place. 

• Do a 'quit shop': think healthy snacks – carrots, celery sticks, seeds, nuts. Buy a new drink bottle.

• See your GP or pharmacist – if you take medication, this may need to be adjusted before you quit smoking, for example. They can also advise if any medications are appropriate to help you stop smoking and/or vaping. 

• Call Quitline or check out the many other ways to contact Quitline:

Quitline counsellors can offer you free advice and support to help you stop smoking and/or vaping. They will work with you to help you build and keep up your motivation, create a personalised plan that works for you, and provide guidance and encouragement along the way. Quitline counsellors can also support you if you are using vapes to stop smoking. 

Please note, this information is for general use only.  Please consult your health professional for further advice.  

If you would like to provide feedback, please contact quit@quit.org.au 

Last updated March 2024