This document discusses the harms of tobacco use and provides tips to quit or avoid starting. It notes that tobacco contains over 4000 chemicals, including nicotine, tar, cyanide, and carbon monoxide. Every eight seconds a life is lost to tobacco. The document then gives advice to make a list of reasons to quit, change habits, exercise more, and use "cold turkey" to stop smoking immediately. It suggests staying away from smokers and looking at health effects to avoid starting.