Write it down - Before you quit, keep a diary of your smoking habits - when and where you smoke, how it makes you feel. Identify your danger points.

Change your routine - Avoid trigger points. If you used to smoke with a morning cup of coffee, drink fruit juice instead.

Count the cash - Keep a record of how much you are saving by not smoking – save the pounds in a money box and watch it grow.

Get active – find a new hobby and help keep your mind off smoking.

Call us - Come along to a free Quit4Life session. You’re four times more likely to quit with our support.

Spoil yourself – you’re doing great, now reward yourself with treats.

Breathe deep - Deep breaths, water and citrus fruit help cravings to pass, and they also get weaker after four or five days - your Quit4Life adviser can really help.

Talk about it – If you’re struggling, your Quit4Life adviser will listen.

Freshen up – Make your home a smoke free zone – throw out ashtrays, paint the walls, shampoo the carpets.

Be positive – Life’s getting better, so stick with it. Love Life, Quit4Life.