If you are a health-concerned smoker who's been
thinking about quitting, ask yourself which of the
following 10 stages you have reached as of today. Then
pick three things you could do within the next month that
would help you get to the next stage. Rank three things
you've chosen in order of importance. Then do them. Keep
repeating this exercise until you reach Stage 10.
Stage 1. You've identified yourself as a
health concerned smoker. You're worried about the
health effects of smoking and wonder if you should
quit or cut down.
Stage 2. You decide that you will begin to
seek additional information about smoking, quitting
and other health related behaviors and will begin to
actively explore your alternatives.
Stage 3. You decide to take some steps to
modify your smoking level and/or your overall health
status- e.g. observing your smoking triggers,
switching brands, cutting down, getting more
exercise, taking vitamins, managing stressful
situations more effectively, paying more attention to
your bonds with family and friends.
Stage 4. You make a firm commitment to quit
but do not specify a quitting date.
Stage 5. You set a quitting date and make a
firm commitment to quit on that date.
Stage 6. You smoke your last cigarette and
go without smoking for 24 hours.
Stage 7. You complete your first week as a
nonsmoker.
Stage 8. You complete your first month as a
nonsmoker.
Stage 9. You complete your first three
months as a nonsmoker.
Stage 10. You complete your first year as a
nonsmoker.
