Stop Smoking Now

Get serious about quitting smoking with this customizable plan.

From "You: The Owner's Manual" by Michael F. Roizen, M.D. and Mehmet C. Oz, M.D. (HarperResource)

From Reader's Digest

Fill in the dates of start of plan. Click on the "Print this" option above for a printable version of this form.

Start walking thirty minutes every day, no excuses, every day. Start this __________________.
Fill prescription. Ask your doctor for prescriptions for 100 milligram Wellbutrin tablets, and nicotine patches dosed according to the amount you smoke as indicated below:
1. For 1/2 a pack a day, take 7-10 milligrams
2. For 1/2-1 pack a day, take 14 milligrams
3. For 1-2 packs a day, take 21 or 22 milligrams
4. For more than 2 packs a day, ask your doctor
On ____, (Day 31: two days before you plan to stop smoking, take 1 Wellbutrin (bupropion).

Apply your nicotine transdermal patch system on Day 33 (this is your stop smoking day). Place one patch on your arm, chest, or thigh (replace daily).
On subsequent days, take Wellbutrin each morning and each evening. Most folks wean off Wellbutrin between days 90 and 180.

Make a chart of your daily activities.
Phone or e-mail your support person daily to discuss your progress.
Begin weightlifting on Day 37 (___, or earlier). Do not increase your physical activities by more than 10 percent a week.
Decrease dose of nicotine in patch every 2 months (you can cut patches in half) until no longer needed.

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