IMMEDIATELY AFTER QUITTING...

Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.

The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches. This is the most important time to stay focused. You don't want to be around smokers if possible.

Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).

Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

Strike up a conversation instead of a match for a cigarette.

If you miss the sensation of having a cigarette in your hand, play with something else, a pencil, a paper clip, a marble.

If you do miss having something in your mouth, Try picking up a bag of lolli pop's at the store.

Try toothpicks or a fake cigarette. You could be amazed how much of your addiction is based on the habit form of hand-to-mouth.

Avoid temptation

Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
If you always smoke while driving, get rid of the cigarette lighter and ashtray, bring some juice to sip on, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.

For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.

Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.

If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there. Your not going to want to be socializing with a group of people that are going to go outside for a cigarette break.

Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.

* http://www.quit4good.com/