Reasons to quit smoking2:

•More energy •Fewer wrinkles

•Save money and time •Clean air at home—a healthy family!
•Fresh breath

31 Things to Do Instead of Smoke

Beat the Pack Employee Stop-Smoking Program
When you have an urge to smoke, try one of these ideas to take your mind off wanting to light up.1

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3
Take a nap. Hold a pencil if you miss Do your laundry: time for
the feel of a cigarette in a fresh-smelling start!
your hand.

4 5 6 7 8 9 10
Read the Brush your teeth. Call a friend or Chew sugarless gum Write in your Personal Reward yourself by doing Distract yourself by
newspaper. coworker for support. or drink water. Progress Tracker. something fun: for example, cleaning the house.
go to the movies.

11 12 13 14 15 16 17
Invite friends over Go for a walk. Relax by listening Eat a healthy snack. Write a goodbye letter Watch TV or a DVD. Play with your kids
for dinner. to music. to cigarettes. or pets.

18 19 20 21 22 23 24
Go shopping. Start an exercise Treat yourself to a Reread your handout: Think of the reasons Take up a new hobby. Donate blood or do
program. spa day. Benefits to Your you decided to quit. volunteer work.
Health of Quitting.

25 26 27 28 29 30 31
Plant herbs or Suck on a piece of Distract yourself by Count the money Take deep breaths Go to the movies, library, Celebrate getting quit
flower seeds. hard candy. going on the Internet or you’re saving by to relax. or a bookstore. with someone special.
playing a video game. not smoking.

1. American Cancer Society. Quitting smoking—help for cravings and tough situations. http://www.cancer.org/docRoot/PED/content/PED_10_13X_Help_for_Cravings.asp. Accessed March 27, 2008.
2. National Heart, Lung, and Blood Institute. Your guide to lowering high blood pressure. http://www.nhlbi.nih.gov/hbp/prevent/q_smoke/top?ten.htm. Accessed March 27, 2008.

CHU01250AJ © 2010 Pfizer Inc All rights reserved. Printed in USA/January 2010