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It can help with cravings and stress, and it doubles your chances of quitting smoking. For example, if you smoke after eating, take a walk instead. Talk to your partner or friends about helping you stay smoke-free. Get rid of ashtrays, lighters, or spit cups before you quit. You can try to decrease the number of cigarettes you smoke each day as a way to quit smoking. Think about cutting down on smoking before your quit date. Pick a time when you won't have a lot of stress in your life. But if you want to plan ahead, you don't have to stop right away. Medicines and support can help you stay on track. If you're ready to quit right now, go ahead. Get what you need to help you quit for good. Ask your family, friends, and doctor to help you. But most smokers eventually are able to quit smoking. Some people who have quit say that it was the hardest thing they have ever done. If your reason comes from you-and not someone else-it will be easier for you to try to quit for good. Your reason for wanting to change is important. Or maybe you want to be a good role model for your kids or spend your money on something besides cigarettes. Maybe you want to protect your heart and your health and live longer. How ready are you to quit? To find out, use the Interactive Tool: Are You Ready to Quit Smoking? Or maybe you want to plan ahead before you quit. This information will help you keep your resolve to kick the habit for good. Maybe you have already taken your last puff or are ready to quit today. Are you Trying to Quit Smokeless Tobacco?.In this topic, you'll find strategies for quitting smoking and staying smoke-free.