Make a List

Make a List of 25 things that you would like to do. These can be things that you have been putting off, things that you haven't had time for, or things that you would like to do just for fun. Is there a friend you haven't seen in a while, a relative who might enjoy an unexpected visit, a closet that is overflowing? Put it all on your list. Use this list when you have urges to smoke.

Print your list and post it on the refrigerator.

It is important to have a written list. When a strong urge hits, you may not be able to focus on planning an activity that will take your mind off the urge. If you have your list handy, you can choose an activity and get busy. You will make it through the urge without a cigarette. You will also accomplish something important to you and feel good about both of those things!