My doctor suggested I get a plan to quit successfully. I found a plan on the Internet today.

It said in the plan I have to set a "quit date". I picked two weeks from now. That'll give me plenty of time to psyche myself up for the big day.

The countdown is on. My "quit date" is coming. And I'm getting ready for it. I'm going to win this fight.

I had a great idea this morning: I decided I was going to cut down on cigarettes before my "quit date". Then it won't be as hard when that day comes.

My kids keep asking me when I'll quit. I feel bad. I'm hardly setting a good example here.

A buddy of mine had a heart attack. I am concerned and scared.

I want to feel good, play with the kids and not gasp for breath. Stop coughing. Taste food. Live life to the fullest.

I went to www.GoSmokefree.ca for my personal quit profile. I know I'm addicted. But you know what? I'm ready to kick the habit.

I'm happy to be keeping this diary. Bill told me it would help break the habit.

Started filling out my action plan that I got from the "On the Road to Quitting" guide. It's what's going to help me stop for good.

I started thinking about situations that give me an urge to smoke. I need to recognize these and figure out some solutions.

I used the Tracking Card in the guide to write stuff down when I have a cigarette. Entry 1: Two cigarettes with coffee after lunch with the guys.

The guide says to avoid situations when I automatically light up... like having a coffee after lunch. Instead, I had water today. A lot of water. This is gonna do wonders for my complexion.

I read in the guide that I get cravings because my body needs more nicotine. If I don't give in, I'll get fewer cravings. I'm willing to give it a try.

My plan says I've got to distract myself whenever I get a craving. Do something else. Like go for a walk, drink a glass of water, whatever. Anything but give in.

I drank lots of glasses of water today. That's a lot of cravings. But I'm feeling better.

Today was pretty good. I only thought about smoking 10,000 times. But hey, I had 20 cigarettes instead of

I waited 10 minutes today before having a cigarette after lunch. The guide said delaying it was a good thing.

I didn't have a cigarette after supper. I went for a walk instead.

Picked up a cigarette today and asked myself if I really needed it. I didn't. I put it away and chatted with a buddy at work. He stopped smoking 2 years back.

I started putting my cigarettes out when they're half finished. This'll help me go all the way.

I wrote down a list of strategies to help me fight the urge to light one up when I'm in a stressful situation at work.

Went the whole morning and afternoon without lighting up! Ya know, I'm getting good at this.

My plan seems to be really working. All the tips I got at www.GoSmokefree.ca make sense.

Woke up. Poured a cup of coffee. Got hit with a craving. Traded in the java for a glass of water. Another craving bites the dust.

Today I took a coffee break except I didn't go out for a smoke with the guys. I took a walk around the plant. When I went back to work, I actually felt better.

Tomorrow I become an ex-smoker. I have my plan and the quit line number ready.

Today's the big day. I can do this. I can do this. I can do this. I can do this. From here on out I'll be known as Bob the ex-smoker. I'm telling everyone I'm going to quit.

My wife used to joke that if I didn't quit smoking she'd find a new man. Well I quit and guess what ... I am the new man.

I got the number for a 1-800 quit line right by the phone. Just in case.

I slipped up today. I had a cigarette with breakfast. It's ok. One day at a time. Next time I'll take a walk to clear my head.

I felt kinda down today. Couldn't concentrate on anything. I called the quit line. It was great to talk to someone who had good advice. They told me it was normal. Withdrawal symptoms last up to 10 days.

The cravings were strong today. But I'm not budging.

I went bowling with Dave, Bill and John last night. Man did I ever want a cigarette. Lucky, the guys never gave me one. I owe them.
My friends are really supporting me through this. They make a big difference when the cravings hit.

I have an emergency plan ready in case I falter in the first few weeks.

We went out for dinner tonight to celebrate the start of week #2 without cigarettes. We went to a smoke-free restaurant. The food actually tasted like food. It was great to breathe clean air.

I was crabby today but that's understandable. Living smoke-free is a lot of work.

I'm supposed to be having a drink with Mike from work tonight. He smokes. I suggested we drive a bucket of golf balls instead. It'll be great to be outside.

I woke up this morning and instinctively thought about a cigarette. Lucky my wife was there. She ran into the kitchen and poured me a glass of fresh squeezed juice instead. It did the trick.