Healthy living

Quitting smoking checklist

Making the commitment to stop smoking for good is the best decision you can make. Your health, wellbeing and bank balance will soon improve.

This checklist is a reminder of all the things to keep in mind to help you stay stopped.

  • I am aware that withdrawal symptoms are a good sign and show that my body is getting rid of the poisons and chemicals in my system.
  • I have planned how to handle the places and events that I know make me want to smoke.
  • I will congratulate myself every time I beat the urge for a cigarette.
  • I will remind myself of my reasons to quit to make it easier to refuse cigarettes.
  • I will keep my hands busy by doing something, or by fiddling with a pen, phone cord, mobile phone or some beads.
  • I know that I have the right to refuse a cigarette and can do so without upsetting others.
  • I know that it is okay to avoid situations that will be tough while cravings are still intense and frequent.
  • Even if I decide to have alcohol, I will stick to my decision to quit.
  • I am telling myself ‘I can deal with this craving’ and I am talking myself out of smoking by thinking of the good things about being a non-smoker.

Where to get help


Quitline is a confidential telephone support service staffed by professional advisors who are trained to provide encouragement and support to help you quit.

Phone: 13 7848 (13 QUIT) (local call rates from land line only). Advisors are available from:
  • Monday to Friday 6am – 7pm
  • Saturday 11.30pm – 2.30pm
  • Sunday closed.


Chronic Disease Prevention Directorate

This publication is provided for education and information purposes only. It is not a substitute for professional medical care. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your healthcare professional. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified healthcare professional for a diagnosis and answers to their medical questions.

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