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I Want to Quit
My Quit Day
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Staying Quit

Quitting is a Journey.

On this site you’ll find support, tips, tools, and expert advice to help you or someone you love quit smoking.

Smokefree Teen

Helping teens stop tobacco use with tips, free tools, and scientific evidence.

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Tools & Tips

ARTICLES & INFORMATION
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How to Manage Cravings
When you have a craving, it's important to have a plan to beat that urge to smoke.
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Benefits of Quitting
Quitting smoking can help most of the major parts of your body: from your brain to your DNA.
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Tips for Slips
A slip is when you smoke a cigarette while you are trying to quit. When it happens, you can get back on track.
“After trying before, one thing is different this time: acceptance of imperfections." -Smokefree Kathleen
Photo of three women sitting on the patio of a coffeehouse, sipping drinks and eating pastries.
Coping With Emotions Without Smoking
Part of quitting is finding ways to cope without cigarettes. Try these better ways to deal with your emotions.
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Prepare to Quit
There are things you can do before you smoke your last cigarette to help make quitting a little bit easier.
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Using Nicotine Replacement Therapy
Medications can help you handle withdrawal, lessen cravings, and double your chances of quitting for good.
Quiz: What Are Your Withdrawal Symptoms?
Is this withdrawal? Learn what your body is going through as you quit smoking and get tips to deal.
Take the Quiz
I Want to Quit

Get Prepared.

Whether you want to quit next week or next year, that’s the first step to being smokefree. Quitting is tough, but you can boost your chances of success by preparing yourself.

Create Your Quit Plan

Get ready to quit and find out what to expect as you do. Complete these 7 easy steps to get your personalized quit plan.

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Tools & Tips

ARTICLES & INFORMATION
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Why Do You Want to Quit?
Knowing your reasons for quitting can help you get past a craving when you feel the urge to smoke.
Photo of three kids lying barefoot in the grass. Their feet are close to the camera. One kid has his feet raised to the sky.
Ask for Help
Getting support from people in your life can make a big difference. Remember you are not in this alone.
Photo of a woman wearing zebra-striped leggings jumping up and kicking in the style of kick boxing.
Prepare to Quit
There are things you can do before you smoke your last cigarette to help make quitting a little bit easier.
“After trying before, one thing is different this time: acceptance of imperfections." -Smokefree Kathleen
Photo of a woman sitting on a city park bench wearing headphones. Her hands are by her ears, gently pressing the headphones tighter.
Know Your Smoking Triggers
Triggers like a stressful situation or sipping coffee may lead to a craving to smoke.
Photo of a woman holding a pink bottle of bubble solution while blowing into a bubble wand. Bubbles are floating off into the air.
Steps to Manage Quit Day
Today is your Quit Day, be proud! Start strong by knowing what to expect and how to manage difficult moments on your first smokefree day.
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Busting NRT Myths
There are a lot of myths about nicotine replacement therapy like gum or lozenges. You should know the truth.
Quiz: What Are Your Withdrawal Symptoms?
Is this withdrawal? Learn what your body is going through as you quit smoking and get tips to deal.
Take the Quiz
My Quit Day

Today is a Great Day to Quit.

Congratulations on deciding to quit! Your first day without cigarettes can be difficult, but we've got resources to help you get through it.

Why Do You Want to Quit?

Keep your reasons to quit with you. Snap a photo or two on your phone for a reminder! Download the QuitGuide App for this and other tools to help you quit.

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Tools & Tips

ARTICLES & INFORMATION
Photo of a woman holding a pink bottle of bubble solution while blowing into a bubble wand. Bubbles are floating off into the air.
Steps to Manage Quit Day
Today is your Quit Day, be proud! Start strong by knowing what to expect and how to manage difficult moments on your first smokefree day.
Photo of two adults with a child, walking towards a river and holding hands
How to Manage Cravings
When you have a craving, it's important to have a plan to beat that urge to smoke.
Photo of a man listening to his doctor as she describes medication options
Medications Can Help You Quit
Medications can double your chances of quitting by strengthening your determination to quit.
Quiz: What Are Your Withdrawal Symptoms?
Understanding your withdrawal symptoms can help you find ways to cope with the challenges of quitting.
Take the Quiz
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Why Quitting Is Hard
Understand why you feel like you need to smoke so that you can avoid triggers and deal with nicotine withdrawal.
Photo of three kids lying barefoot in the grass. Their feet are close to the camera. One kid has his feet raised to the sky.
Ask for Help
Getting support from people in your life can make a big difference. Remember you are not in this alone.
Photo of a woman reading a book with a mug of tea. She's sitting in a yellow chair.
Managing Withdrawal
Nicotine withdrawal is different for every smoker, but knowing common symptoms can help you prepare to quit.
Managing stress is a key part of quitting. Build your skills for dealing with stress without turning to cigarettes.
Learn More
I Recently Quit

Stick With It.

Congrats! Those first few days after you quit can be tough. Stay on track by watching out for your triggers and planning how to get through cravings.

Smokefree Apps

Monitor your progress, celebrate your smokefree milestones, and manage your cravings in healthy ways with the quitSTART app.

apps Download

Tools & Tips

ARTICLES & INFORMATION
Photo of a woman sitting on a city park bench wearing headphones. Her hands are by her ears, gently pressing the headphones tighter.
Know Your Smoking Triggers
Triggers like a stressful situation or sipping coffee may lead to a craving to smoke.
Photo of a woman concentrating on her laptop. She sits at a table and has a cup of coffee.
Stress & Smoking
Some people use smoking as a way to cope with stress, but there are problems with using cigarettes to cope with unpleasant feelings.
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Fight Cravings with Exercise
Craving a cigarette is normal when you quit smoking. Exercise can distract you and keep you busy until the it passes.
Do you have a plan for dealing with cravings? Get some ideas for fighting the urge to smoke.
Learn More
Photo of a man floating on an inner tube.
Tips for Slips
A slip is when you smoke a cigarette while you are trying to quit. When it happens, you can get back on track.
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Understanding Withdrawal
Nicotine is the main addictive substance in tobacco. When you quit‚ your body has to get used to not having it.
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Dealing with Weight Gain after Quitting
Once you quit smoking, you can begin to build healthy habits for exercise, nutrition, and—if necessary—weight loss.
Quiz: What Are Your Withdrawal Symptoms?
Understanding your withdrawal symptoms can help you find ways to cope with the challenges of quitting.
Take the Quiz
Staying Quit

Quitting is a Process.

Feeling confident in your ability to stay smokefree may take time. But you can do a lot to help yourself out, both now and later.

Speak to an Expert

Talking to someone about quitting smoking could be just the support you need to stay on track. Consider talking to an expert for free.

speak Talk Now

Tools & Tips

ARTICLES & INFORMATION
Photo of a couple standing together in a field smiling at one another, a man with his arm around the woman
How to Stay Smokefree
Quitting is hard, and so is staying smokefree. Here are steps to help you now and long term.
Photo of a woman riding her bike down a paved, tree-lined road.
Dealing with Weight Gain after Quitting
Once you quit smoking, you can begin to build healthy habits for exercise, nutrition, and—if necessary—weight loss.
Photo of a woman concentrating on her laptop. She sits at a table and has a cup of coffee.
Stress & Smoking
Some people use smoking as a way to cope with stress, but there are problems with using cigarettes to cope with unpleasant feelings.
Not feeling like yourself? Find out how to boost your mood after quitting smoking.
Learn More
Photo of a woman sitting on a city park bench wearing headphones. Her hands are by her ears, gently pressing the headphones tighter.
Know Your Smoking Triggers
Triggers like a stressful situation or sipping coffee may lead to a craving to smoke.
Photo of a pensive young woman leaning against a rusty post, near the ocean. She has a bag and laptop sitting next to her.
Smoking & Depression
Smokers are more likely to have depression than non-smokers. Learn more about the link between the two.
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Slips & Relapses
Slips are having a cigarette or two after you quit. A relapse means going back to smoking regularly.
Take more control over your health by getting the cardiovascular exercise you need.
Learn More