LESSON 2
Cutting Back on Tobacco

As you prepare to quit tobacco, it is a good idea to taper off your tobacco use. This can help make the transition from smoker to smoke-free less jarring and potentially less stressful for you. Print this guide today. Then, over the next 8 weeks, check off and complete the below assignments and use the following tips to gradually reduce your tobacco intake.


Week Cut-Back Assignment Done?
1

Reduce your tobacco use by 10%. For example, if you smoke about 10 cigarettes a day, smoke one less.

2

Create a new habit—buy one pack at a time. Avoid buying cigarettes in bulk. Buy just one pack at a time — you will need fewer of them as you taper off your tobacco use.

3

Delay your first cigarette of the day. Whether you usually have one immediately upon waking, on your drive to work, or on your first break at work, now’s the time to break the habit. Skip that cigarette and make your first smoke later in the day than usual.

4

Make an appointment to talk to your doctor about which NRTs or prescription quit-tobacco medications are right for you.

5

Reduce your tobacco use by another 10%.

6

Trade one smoke break a day for physical activity. For example, if you usually take a 5-minute smoke break at 3 PM, take a 5-minute walk at that time instead.

7

For every cigarette you smoke, smoke only half. Once you’ve smoked half, snuff out the cigarette.

8

Reduce your tobacco use to once daily. (If this seems tough, just remember: Next week is your Quit Day, and from then on you will be using tobacco zero times daily!)

More Tips for Cutting Back


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