Put a big red circle on your calendar because Nov. 16 is the day to quit smoking.

Did you know that you underwent a similar addiction process with your tobacco use as a heroin or cocaine addict?

The good news is that you can quit. In fact, the American Cancer Society is here to help you double your chances of quitting for good.

Below are some tips for you to survive the first 24 hours of not lighting up:

1. Prepare for life as a nonsmoker. Remove all cigaretterelated materials such as ashtrays, lighters, matches, cigarettes and

cigarette butts, etc. from your office and your home. This will help you avoid temptation.

2. Urges last a few minutes at most, so practice the four Ds: a. Deep breaths. b. Do something else to get your mind off the craving. Call a friend, go for a walk or chew on a carrot stick. c. Drink lots of water throughout the day, especially during a craving. d. Delay reaching for a cigarette; the urge will pass.

3. Change your routines. For example, if you light up with a cup of coffee, switch to tea, soda or juice. If you smoke while you watch the evening news, read a newspaper instead.