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Steps to Help You Quit Smoking

QuitAdvisorMD’s patient site is meant to help smokers understand the process of quitting smoking better and to provide resources to help them. When trying to quit smoking or make other healthy changes in your life, your path to change usually includes several steps along the way. The QuitAdvisorMD patient site is organized to help you with appropriate information organized by where you are in the process.

Not Planning Change Now

Most people begin quitting smoking in a stage of NOT planning to quit. Researchers call this "Precontemplation," but what it really means is "Not planning to change any time soon." The helpful tasks at this stage are those that increase your awareness of the risks of a current habit and of the rewards of changing that habit. It's great that you discussed your smoking with your doctor, and you should always feel free to follow up if you want to learn more. If you think more consistently about changing, you might move into the next stage, Deciding About Change.

  • 80% of smokers find themselves in the two early stages of change (this one or Deciding About Change) when they enter the process of change.


Below are some activities to help you think about your smoking. Try a few, and you can talk about your thoughts next time you meet with your doctor.

Think about the things you like about smoking and the things you dislike:

Likes Dislikes
Helps me relax Costs a lot of money
Helps me socialize Catch a lot of colds
  Smells bad

Fill in and print your own likes and dislikes

How Much Does Smoking Cost?

Use this calculator to figure out how much smoking costs per month and per year.

Cost per pack: $
Packs per day:
  Calculate Cost
Cost per Month:
Cost per Year:

Would Quitting Add Years to My Life?

Stopping smoking at age 30 gains about 10 years of life expectancy.

Stopping smoking at age 40 gains about 9 years of life expectancy.

Stopping smoking at age 50 gains about 6 years of life expectancy.

Stopping smoking at age 60 gains about 3 years of life expectancy.

It's worth it!

This data is from Doll et al. Mortality in relation to smoking: 50 years' observations on male British doctors. BMJ 22 June 2004.

Why Do I Smoke? Quiz

The Family Doctor website has a good quiz that can help you understand what kind of smoker you are. Take it and see! Why Do I Smoke? has been developed by Silverchair and the University of Virginia Department of Family Medicine
with funding from the National Institute of Drug Abuse. ©2009 Silverchair. All rights reserved.