Each year, over one million Americans quit smoking, which is no small feat considering the grip of nicotine addiction combined with psychological dependence on cigarettes. The toxic chemicals in cigarettes cause cancer, lung disease, stroke, and heart disease, among other disorders. Quitting smoking is hard, but not impossible with a good plan in place.

Try using these tips in your plan to stop smoking to help you kick the habit once and for all:

1. Use nicotine replacement products

Nicotine replacement therapy takes the edge off of nicotine withdrawal. Nicotine infused products such as gum, patches, and lozenges provide an alternative delivery of the drug without the harmful effects of smoking. Lowering the nicotine dosage every three weeks can help you gradually wean off of nicotine, which may eliminate or reduce uncomfortable withdrawal symptoms.

2. Avoid others who smoke

Smelling cigarette smoke and seeing others smoke can be a strong trigger for nicotine cravings. It’s best to avoid situations where others are smoking. Fortunately, smoking is not permitted in most public and workplaces. However, if you live with people who smoke, or your friends smoke, you may have to ask them to smoke outside and out of sight.

3. Clean your clothes and car

The smell of smoke and the residue it leaves behind on clothing and inside your car is a strong reminder of a smoking habit. As you rethink your relationship with cigarettes, doing a deep clean of your car and home can help eliminate reminders of smoking. Try cleaning with baking soda and vinegar to neutralize smoke odor and film. You and your belongings will smell and feel fresh again, also working as positive reinforcement of your decision to quit smoking.

4. Write down daily reminders for why you want to quit

Successfully quitting smoking is correlated with having a plan. The most important element of the plan is defining your reasons for quitting. Creating daily reminders can help to keep you on track when you’re questioning if the effort is really worth it. Quitting smoking is hard, and those daily reminders help to keep your mind focused on what originally motivated you to take on the task. Place your reminders in the spaces where you spend the most time such as work, home, and in your car.

5. Rid your home of smoking paraphernalia

Avoid exposure to visual reminders that may trigger cravings for nicotine. Do a room by room search for ashtrays, lighters, cigarette packaging, and anything else that may remind you of smoking. Air fresheners that were once used to mask cigarette smoke can also trigger cravings by association. If other members of your household smoke cigarettes, ask them to also keep their smoking paraphernalia out of sight while you break the smoking habit.

6. Seek support from other non-smokers

Your mind and body are going through a lot of changes while you quit smoking. You may feel triumphant one day, but wrestle with self-doubt the next day. A support network of other non-smokers can help you get through the most challenging periods while you quit. Former smokers can offer insights about getting through the most difficult stages of breaking the habit. When you’re feeling the urge to smoke, reach out to someone in your network. Talking to someone who supports you can release stress and help you get past cravings or feelings of doubt.