Sunday
Monday
Tuesday
Wednesday
Tursday
100
Spend your day with friends who don’t smoke. Visit places where smoking is prohibited: a library, theater, church, department store, or museum. Watch movies from the “no smoking” section; travel in the “no smoking” car of your commuter train. Revisit places where you’ve illegally smoked in the past (elevators, supermarket) and enjoy not feeling guilty.
What is day 4
100
Eat rather than smoke, but stick to low caloric, high nutritional food: fresh fruit, crisp, crunchy vegetables. Substitute sugarless gum for a cigarette. Other temporary “pacifiers” to keep on hand: lemon drops, pumpkin or sunflower seeds, apple slices, carrot sticks, unbuttered popcorn. Avoid spicy foods that can trigger a desire for cigarettes.
What is day 5
100
Take a breather. Relaxation exercises help relieve urges to smoke. Take a deep breath, hold it a second, then release it very, very slowly. Remember, urges to smoke are temporary.
What is day 6
100
throw out all cigarettes by breaking them in half and wetting them down. clean out all ashtrays in your home, office, or car andput them away. discard matches; high lighter.
What is day one
200
Arts and crafts: You’ve always wanted to master the kazoo, right? Many new ex-smokers take up hobbies to keep their minds and hands off cigarettes. For the holiday, you might want to make some gifts yourself; string popcorn, or try new, inventive ways to wrap gifts.
What is day 11
200
Eat three meals. This maintains constant blood sugar levels, thus preventing urges to smoke. Avoid sugar-laden foods and spicy items that can trigger a desire for cigarettes.
What is day 12
200
Work out; exercise, such as swimming, running, and racket sports, helps relieve tension and your urge to smoke. Also, you’ll enjoy holiday feasts without having to worry about dieting later.
What is day 13
200
Scramble up your day and change habits connected with smoking. Drive a different route to work; eat lunch in a new place; leave the “scene of an urge.” At home avoid your “smoking chair” after dinner, reach for gum rather than a cigarette when answering the phone.
What is day 7
200
it's thanksgiving, so stretch out your meal; eat slowly and pause between bites. after dinner, instead of reaching for a cigarette, treat yourself to a mint or a cup of orange tea with honey. or introduce everyone around you to your new pleasure-sucking stick. crack nut for yourself and other guests-this will certainly keep your hands busy
What is day 8
300
Keep your hands-and mind-busy. Work on a crossword puzzle, knit a sweater, balance your checkbook, fix something around the house, shampoo the dog.
What is day 18
300
Exercise to help relieve tension. Climb stairs rather than take the elevator, park the car a block or two from your destination and walk the rest of the way. At home, practice touching your toes, jog in place, do jumping jacks.
What is day 19
300
Use money you save from a day of not smoking: make a three-minute, long distance phone call to an old friend; play three games of Pac Man; play three favorite songs on a juke box; take a chance on a lottery ticket.
What is day 20
300
Change your habits connected with smoking. Leave the dinner table soon after eating to avoid the desire to light up. When answering the phone, reach for gum rather than a cigarette.
What is day 14
300
cleanse your body of nicotine. drink liquids-lots of them. water (6-8 glasses daily), herbal teas, fruit juices,and caffeine-free soft drinks all fit the bill. Pass up coffee, caffeinated soft drinks, and alcohol, as they can increase your urge to smoke
What is day 15
400
If you had a weak moment and find that you’ve slipped-maybe you couldn’t resist one or two cigarettes-don’t throw in the towel! Remember that slips and stumbles aren’t calamities; just remind yourself of your commitment to quit, and look forward to your
What is day 25
400
Give yourself a special present for staying off cigarettes. Consider a “smoke-free stocking”-full of snacks and gimmicks to keep your hands busy. In any case, don’t forget to treat yourself in an extra special way this Christmas, as a celebration of your accomplishment.
What is day 26
400
If you drink alcohol, ice up and water down your drinks. Choose a nonalcoholic drink as your first of the evening. Keep busy. Play bartender, help serve snacks, or greet and meet guests. Take plenty of photographs
What is day 27
400
Get rid of smoker's breath by brushing your teeth, several times. Notice how much sweeter your mouth tastes when a cigarette isn't dangling from your lips.
What is day21
400
Pat yourself on the back. Quitting smoking is hard and you deserve credit for your efforts.
What is day 22
500
Sometimes, temptation strikes when you least expect it, just when people you rely on for support aren't around. It this happens to you, you must consider joining a local quit-smoking program. Or, for daily guidance, advice, friendly assistance or a shoulder to cry on, call your local Unit of American Cancer Society. You're never alone when you're making such an important-and healthy-investment in your future
What is day 28
500
If you're not spending the holidays with family or firends, there are lots of group activities during this time of year. Community groups may go caroling throughout the neighborhood right before Christmas, and there's often a sing-along performance of the "Messah" nearby. this is a good time to try out a new activity, like racquetball, swimming or skiing. In any case, remember to tret yourself expecially well and use this time to make new friends.
What is day 29
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