Healthy living

Becoming a non-smoker checklist

As you are now on your way to becoming a non-smoker, it can help to remind yourself of how far you have come.

  • I have changed my routine to suit my new smoke-free life, with new hobbies, new rewards or comforts, and new ways to enjoy life.
  • I am exploring new ways to manage stress, such as discussing problems or feelings with others, not taking on too much work, and looking after my body.
  • I am finding new ways to relax, such as massage, deep breathing, and making time to relax my mind and body.
  • I will cope with cravings that happen ‘out of the blue’, and know that I am still succeeding at quitting.
  • I will prepare myself carefully before I return to risky places, people or activities.
  • I am planning how to cope with stressful situations. If I get stressed, I will take time to think before I react, and remind myself of other ways to cope. I will ring the Quitline if I think I need more support or ideas.
  • I will take action if weight gain is really a problem. I will be kind to myself if I put on a few kilos.
  • I will appreciate the benefits of being a non-smoker and give myself credit for what I’ve achieved.
  • I am a non-smoker now!

Where to get help


Quitline is a confidential telephone support service staffed by professional advisors who are trained to provide encouragement and support to help you quit.

Phone: 13 7848 (13 QUIT) (local call rates from land line only). Advisors are available from:
  • Monday to Friday 7am – 8pm
  • Saturday 12.30pm – 3.30pm
  • Sunday closed.


Chronic Disease Prevention Directorate

This publication is provided for education and information purposes only. It is not a substitute for professional medical care. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your healthcare professional. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified healthcare professional for a diagnosis and answers to their medical questions.

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