One-week countdown

As with any journey, the one taking you to a tobacco-free life has to be properly prepared for. To help you, here are some activities and tips to try before D-Day.

Most importantly, set your quit date. The following countdown is based on it!

ONE WEEK BEFORE:

Tests

Goal: Acknowledge your tobacco dependence and the different factors that drive you to smoke.

How to get there: Take the Fagerström test and the Horn test to better understand yourself as a smoker. The latter is available in an electronic version in your Profile (Tools section).

6 DAYS BEFORE:

Observations

Goal: Pay attention to what is going on when smoking cravings hit.

How to get there: What triggers your smoking cravings? What are the physical sensations and/or emotions you are feeling? Keep a Journal of your nicotine cravings to recognize and better handle them when they happen.

5 DAYS BEFORE:

Experiments

Goal: Analyze your habits and observe the physical effects of dependency.

How to get there: If you feel up to it, leave your cigarettes at home or else take only a few with you. You can also change brands for a day, choosing cigarettes you like less... Maybe you’ll smoke less?

4 DAYS BEFORE:

Commitment

Goal: Get support and encouragement from loved ones and elsewhere.

How to get there: Share your decision to quit smoking with your loved ones, ask at least one of them to be your supporter, and sign a declaration of commitment. Add quitchallenge.ca to your bookmarks.

3 DAYS BEFORE:

Planning

Goal: Identify the important elements necessary to ensure your success.

How to get there: What are your sources of motivation? Are there any thoughts that could help you stay on track? What would you say if someone offers you a cigarette? What would your reward be after a few days of not smoking? Complete your Preparation plan and keep it on hand.

2 DAYS BEFORE:

Clean up!

Goal: Remove all traces of tobacco in your life.

How to get there: Put away ashtrays. Vacuum and air out your home. Clean the blinds, curtains, walls, carpets and furniture. Basically, rid your environment of anything that reminds you of cigarettes.

1 DAY BEFORE:

Realization

Goal: Be aware that there are only a few hours left before you experience a unique moment in your life. Take pride in having made this decision and get ready physically.

How to get there: Treat yourself to a nap or a moment of relaxation during which you visualize yourself as a non-smoker; take a walk or some deep breaths. If you plan on using nicotine patches, get the first one ready for tomorrow.

D-DAY:

Action!

Goal: Don’t give up, and you’ll become a real non-smoker.

How to get there: Visit this site regularly, share your experience with other ex-smokers on our Facebook page and use their testimonials for inspiration! The Challenge is also on Instagram.