Talk to friends, family and coworkers about why you want to quit, and how important it is to you. One way they might help is by writing encouraging notes: "I'm so proud of you for not smoking." "I know you can do it." Post the notes in places you usually smoke—on the coffeemaker, above the TV, on the dashboard of your car.

If they are smokers, ask them not to smoke around you and to keep cigarettes out of sight. If you know successful quitters, ask them for support and tips.

Get expert help. Ask a doctor, nurse, psychologist, or other health professional for advice. Look for quit-smoking programs at local hospitals and health-care centers, or through nonprofit organizations. If counseling is not available where you are, or you prefer not to attend a group, try a telephone quitline or web-based quitting support.