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As you prepare to quit, you reach for your keys and notice where you usually keep your cigarettes. What would you like that moment to look like instead? A little planning gives you time to make choices before you need them.
If you are considering Tabex as part of your plan to stop smoking, you can give that decision a practical setting. Look at the places you use, the moments that matter to you and the people who can help. You do not need a perfect routine. You need a few arrangements that make sense in your own life.
Prepare to quit around your daily routine
Picture an ordinary day from the moment you leave your bedroom to the time you settle in for the evening. Where do cigarettes usually come into it? Your answer might include the front door, a work break, a car or an evening with friends. Choose the places and moments that are relevant to you, even if they seem small.
Write down the reason you want to quit somewhere you will notice it. Perhaps you want more freedom from planning your day around cigarettes, or you want to put the money toward something you enjoy. Keeping that reason visible can give your preparation a clear purpose.
Next, check your calendar as you prepare to quit. Decide which practical arrangements you can make before your quit date. There is no need to rearrange your entire life. A short list you can act on is more useful than an ambitious plan you will never use. Smokefree's preparation guide also describes the value of a personal plan and support from people around you.
Give familiar places a fresh purpose
As you prepare to quit, check the places where you keep cigarettes and smoking items. Check the obvious spots, then the pockets, bags or car compartments you use regularly. Clearing these places before your quit date is one practical way to prepare your surroundings. Thuisarts includes removing cigarettes from everyday places among its preparation suggestions.
Give a familiar spot a useful purpose. Keep your reason for quitting in a notebook by the door, or identify a comfortable place where you can pause during a work break. Arrangements like these give you something practical to do as you get ready to quit.
If a place is shared, agree on a practical arrangement with the people who use it. You might ask a housemate to keep cigarettes out of sight or arrange a different meeting place for a break. A specific request makes it easier for someone to understand what would help.
Notice the moments you want to prepare for
Some parts of your day may feel closely connected with smoking. You do not have to solve every situation at once. As you prepare to quit, pick the situations you expect to encounter and decide how to handle them. For example, if a regular work break is important to you, finding a comfortable place to spend it is a practical preparation you can make now.
When you are ready to think through what you will do in those moments, use our plan for your smoking triggers. It takes the next step from recognizing a situation to choosing a response that fits you.
Invite someone into your plan
Choose a person you trust and tell them what kind of support you would welcome. A request can be as direct as, “I am getting ready to quit. Could we take our break together in the courtyard, away from the smoking area?” You might prefer a message, a conversation or simply an agreement that cigarettes will not be offered to you.
Be clear about what would be helpful and what would not. If that person cannot help in the way you need, think of someone else you could ask. You might even keep their name in your preparation list so you know whom to contact.
Make a list as you prepare to quit
This worksheet helps you get ready to quit by turning your ideas into a few things you can do. Start with one place or moment, name a specific arrangement, and add a person if their help would make it easier. Mark the last column when the arrangement is ready. Leave the support column blank if you do not need anyone for that row.
These examples are illustrations, not accounts of real people. Use the blank rows to make a plan as you prepare to quit.
| Place or moment | What I will prepare | Who can help | Ready |
|---|---|---|---|
| Place or momentHome entryway | What I will prepareClear the place where I keep cigarettes and leave my reason for quitting in my notebook | Who can helpA housemate, if we share the space | Ready☐ |
| Place or momentA regular work break | What I will prepareFind a comfortable place to spend my break | Who can helpA colleague who wants to join me | Ready☐ |
| Place or momentA social arrangement | What I will prepareAgree on a place to meet away from the smoking area | Who can helpThe person I am meeting | Ready☐ |
| Place or momentMy place or moment | What I will prepareMy specific arrangement | Who can helpMy support person, if needed | Ready☐ |
| Place or momentMy place or moment | What I will prepareMy specific arrangement | Who can helpMy support person, if needed | Ready☐ |
Pick one step you can take today to prepare to quit. Keep the list somewhere you can find it, and update it when your plans change.
Bring your preparation and Tabex together
Your list helps you prepare to quit by arranging your surroundings and support. The product instructions have a different job. Before using Tabex, read the Tabex patient information leaflet for the directions and safety information that apply to the product. If you have questions about whether it is suitable for you or how to use it, ask a healthcare professional.
When you prepare to quit, you can put your decision into action in ways that fit your life. Start with one place, one useful arrangement and one person you can ask. If you are considering Tabex, Explore Official Tabex to learn more about the product and its instructions.
