Print Resources

These free materials provide additional information and guidance for quitting smoking. Keep these resources handy by downloading or printing them.

SF60+ Quit Plan (2015)

Start your journey to be smokefree today.

This guide contains information and resources to help you quit smoking for good. You may have tried before, or this may be your first time, but following the methods outlined here can help you quit and stay quit. One of the keys to a successful quit is preparation. A great way to prepare to quit smoking is to create a quit plan. While this guide suggests a wide range of tools to help you quit, it is not necessary to use them in order, or complete each section if it does not apply to you.

Or start your quit plan online, here.


Home chemicals in cigarette smoke. There are 7,000 known chemicals in cigarette smoke. At least 69 are known to cause cancer in humans. Here are some examples you can find in your own home. Image of a house with items containing the chemicals identified. Ammonia, found in household cleaners. Butane, cigarette lighter fluid. Acetone, found in nail polish remover. Carbon monoxide, found in car exhaust fumes. Benzene, found in gasoline. Arsenic, found in rat poison. Toluene, found in paint thinner. Lead, once found in paint. Cadmium, used in making batteries. Other chemicals not found in the house. Hydrogen cyanide, gas chamber poison. Beryllium, found in nuclear weapons and rocket fuel. Formaldehyde, used to preserve dead bodies. Every time you smoke a cigarette or your loved one breathes secondhand smoke, these harmful chemicals enter your body

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Image of a human body with body organs highlighted. Ears, hearing loss. Throat, cancer, voice deepening. Lungs, wheezing, trouble breathing or shortness of breath, pain and tightness in the chest, frequent coughing or heavy chest colds, emphysema, chronic bronchitis, chronic obstructive pulmonary disease or asthma, lung cancer. Stomach, stomach ulcers. Blood, high blood pressure, increase white blood cell count, weakened immune system, taking longer to heal. Brain, stroke. Eyes, cataracts, blindness, loss of night vision. Mouth, oral cancer, cavities, bad breath, sores in the mouth. Heart, heart diseases, heart attack, bad circulation, tingling in hands and feet. Bones, bone disease, bone density loss, more broken bones. Smoking affects many parts of the body. Smoking is the leading cause of cancer in the United States, and it increases the risk of many types of cancer such as cancers of the lung, throat, mouth, esophagus, stomach, kidney, bladder, and cervix. If you smoke, you are 10 times more likely to get cancer than a person who has never smoked. Smokefree60+

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Image of a person climbing a fill from the bottom to the top with mountains behind them. Timeline along the bottom of the hill. 20 minutes, heart rate and blood pressure drop to more normal levels. 12 hours, carbon monoxide levels return to normal. 48 hours, nerve endings begin to regenerate – you can smell and taste better. 2 weeks, lung function begins to improve. 1 month, coughing and shortness of breath decrease. 1 year, risk of coronary heart disease is half of a smoker's risk. 5 years, risk of stroke decreases to that of a non-smoker. 10 years, risk of dying from lung cancer is about half of a smoker's. Quitting smoking can improve your health and affect different parts of the body over time. By quitting smoking, you can reduce hearing and vision loss, lower cholesterol, decrease your risk for diabetes, and have stronger muscles. 10 years after quitting, your risk of all smoking-related cancers decreases by up to 50 percent. Smokefree60+

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List of Cigarette Substitutes: Apple, Beads, Breath Mints, Carrot Sticks, Catalogues, Chapstick, Chewing Gum, Club Soda, Crocheting, Crossword Puzzles, Dill Pickles, Favorite Photos, Flavored Toothpicks, Ice Chips, Inspirational Verses, Knitting, Magnets, Markers, Movies, needle Crafts, Newspapers, Orange Juice, Paper Clips, Paperback Novels, Pebbles, Pencils, Pens, Playing Cards, Rubber Bands, Sketch Pad, Stamp Collecting, Straws, Sugar-free candy, Swimming, Walking. Smokefree 60+.

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Clear Horizons (2013)

For smokers over age 50.

If you're a smoker over 50 who's thinking about quitting, Clear Horizons is just for you. Even if you've been smoking for most of your life, you can still quit and reverse much of the damage that smoking has caused to your body. This 24-page guide will help you every step of the way. It contains tools to reinforce your decision to quit, and information about specific methods, such as replacement therapy or quitting cold turkey. Let Clear Horizons help you make the decision to live longer by quitting smoking.

My Quit Journal

The quit journal in Clear Horizons was designed with you in mind. A quit journal can help you track your progress while you are quitting smoking.

Clearing the Air (2011)

For all smokers interested in quitting.

This booklet is designed to help you at any stage—whether you're still thinking about quitting, have made the decision to quit, or have already taken steps to quit and just need help maintaining your new lifestyle. Both ex-smokers and experts have contributed to this guide. Clearing the Air can help people at all stages make it to their final goal—living smokefree.