Congratulations- you have decided to be a non-smoker.

The secret to success is planning - being prepared to quit is an important part of stopping the smoking habit. The best methods to stop smoking will depend on how many cigarettes you smoke, your age, your reasons for quitting, and the length of time you have smoked.

Learn from your experience

If you have tried to stop before, learn from your past experience. What can you learn about yourself and your smoking habit? What can you do differently this time?

A good place to start is to think about your smoking patterns. Understanding when and why you smoke will help you plan what you can do at those times instead of smoking. This can help you get through the first few days without cigarettes.

Plan ahead to deal with temptation

Keep a record of every cigarette so that you can identify certain situations where you feel tempted to have a cigarette, and think about what you can do to take your mind off the temptation.

You should also speak to your doctor to discuss the different medications that are available that can help you stop smoking. Have you used nicotine replacement therapy (NRT) such as patches and gum? Research indicates that using NRT can double your chances of successfully quitting. Other prescription medications such as bupropion or zyban, must be discussed with your doctor as they are not suitable for everyone.

Get support from family, friends and experts

Getting support from the people around you is important. Let them know that you plan to stop smoking, and explain how they can help you. For example, by not offering you a cigarette if they smoke, or by being patient if you are a bit irritable. Perhaps you have someone who you can team up with and stop smoking together.

There is expert support available to help you stop smoking. You can speak to an advisor by calling the NSW Quitline on 13 QUIT (13 7848). If you need advice in another language, call the relevant language specific Quitline.

Make a commitment to quit

You have to believe that you can quit. Complete this Quitting Plan and keep a copy with you as a reminder of why you want to quit, the strategies you will take to deal with the difficult times and the quit date you have committed yourself to.

The first thing to do is to set a quit date. Unless there is a good reason, make the date within two weeks from now. Choose an easy day to stop, one when you will not be under much pressure. For example, choose a weekend rather than a weekday if work is stressful and if you work with people who may pressure you to smoke. Don't select a day that is unusually stressful, when you are ill and don't put off your quit date.

If you are a woman, try to pick a day during the two weeks after your monthly period. Don't start your quit attempt just before your period, especially if you are prone to pre-menstrual symptoms (PMS).

Do you now feel ready to quit? Have you set a quit date? Have you set yourself some strategies to avoid smoking? If you have, you are ready to move on to Step 3.