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Quitting smoking can be hard. Creating a personalized quit plan makes it easier to stay on track, get through hard times, and quit for good.
Pick a day in the next two weeks. This will give you enough time to prepare. Pick a date that isn’t already likely to be a stressful one.
If you’re not ready to set a quit date you can still make a quit plan or explore other resources.
Enter how many cigarettes you smoke and how much a pack of cigarettes costs. You'll find out how much money you can save by quitting.
Knowing your reasons for why you want to quit smoking can help you stay motivated and on track, especially in difficult moments.
My reasons for quitting:
After you stop smoking, certain places and situations can remind you of smoking and make it hard to stay smokefree. Use this list to find what makes you want to smoke. We’ll give you strategies that will help you stay in control.
Choose strategies and tools to help you quit. When preparing to quit, set yourself up for success by thinking about who in your life you will reach out to for support, how you will get expert help, and how you will distract yourself when you have the urge to smoke. This will keep you on track and boost your chances of quitting for good.
Your quit plan will have more information on the options you select and how to get expert help.
(select one or more)
Today is your quit day! Use this quit plan with tips and motivation to guide you through your quit attempt. The most important thing is that you don’t smoke today—not even once. Quitting can be easier when you are ready to face any challenges that come your way. We have information to help you learn how to quit smoking and get through your first day.
Tomorrow is your quit day. Use this time beforehand to review your quit plan and take steps to get ready. Quitting can be easier when you are ready to face any challenges that come your way. We have information to help you learn how to quit smoking and get through your first day. The most important thing is that you don’t smoke tomorrow—not even once.
Use this time before your quit day to review your quit plan and take steps to get ready. Quitting can be easier when you are ready to face any challenges that come your way. We have information to help you learn how to quit smoking and get through your first day. The most important thing is that you can do on your quit day is to not smoke—not even once.
Quitting is the best action you can take to protect your health, but maybe you’re not ready to take that step today. We are glad you want to learn more about quitting and how it might look for you. This plan will be here when you’re ready to try to quit.
We calculated what you’ll save by quitting. Take a moment to think about the specific things you’ll do with the extra money.
1 Week smokefree: weekly savings
1 Month smokefree: monthly savings
1 Year smokefree: yearly savings
Triggers are the feelings and situations that make you more likely to smoke. You may not be able to avoid all the things that remind you of smoking when you quit. Planning ahead for these difficult situations can help you stay on track. We have strategies to try and you may think of more. Keep trying until you find what works for you.
It can be hard to see other people smoke after you quit. It might help to make some changes to who you spend time with or follow on social media, at least for a little while. It will get easier to handle social situations that make you want to smoke if you give it some time.
Here are some temporary changes you can make that can help:
Avoid places where people smoke. Explain to your family or friends that you’re not avoiding them, but that you’re avoiding situations that might make you want to smoke.
Take a break. Unfollow social media accounts that share smoking content, and block/unsubscribe from texts or emails that send you links about smoking products.
Ask people not to smoke around you, or at least ask them not to offer you cigarettes. If someone offers you a cigarette, tell them, “no thanks, I quit.”
When you quit smoking, your body and brain must get used to going without nicotine. This is called nicotine withdrawal. It feels different for everyone, and the feelings can be uncomfortable. The longer you go without smoking, the more your body can get used to being nicotine-free.
Here are ways to cope without smoking:
There may be times each day when you smoke as part of a routine activity and don’t even think about it – you just do it. Be aware of these situations and break the links between these daily routines and smoking.
Managing your triggers:
Many people smoke to enjoy a good mood or escape a bad one. Smoking is not a good way to cope with feelings. If you are stressed or anxious – whatever is causing it will still be there after you smoke.
Try these ways to handle stress and emotions:
Over time, you’ve built up patterns and routines around smoking – especially if you smoke during many different activities or frequently throughout the day. Knowing your smoking behaviors – like when and where you typically smoke – may help you prepare for situations that make you want to smoke and avoid them.
What are my Smoking patterns? Ask yourself the following questions to help you understand your smoking patterns and behaviors. Writing it down can help you organize your thoughts:
My craving strategies:
Drinking a glass of water.
Eating something crunchy like carrots, apples, or sunflower seeds.
Taking 10 deep breaths.
Getting some exercise.
Playing games on my phone or listening to a podcast or audiobook.
Texting or talking with someone who supports me.
Going to a place where smoking isn’t allowed.
I will find other ways to distract myself.
Get more tips.
Share my plans to quit with people important to me. Tell them your quit date and ask for their support. Be specific about what you need from them. You could say, “When I’m having a craving it helps when you distract me from it” or “It makes me feel bad when you bring up a time when I slipped and smoked again.”
Find a quit buddy. If there’s someone close to you who smokes, ask them if they want to quit with you. It could be helpful to have someone who understands the challenges of becoming smokefree. Plan smokefree activities together and celebrate any successes.
Ask for advice or support from someone who has successfully quit. Ask them what helped them, what surprised them, and what challenged them. See if they are willing to check in on you to hold you accountable.
Connect on social media with other people who are quitting smoking. Get inspiration and encouragement from a community of people who are going through the same things as you. Smokefree’s communities are here for you.
Reach out for other support. No matter who it is you get support from, reaching out to people close to you is an important part of building your team.
Learn more about how to build my team.
Talk to my doctor, pharmacist, or other healthcare professional about how to quit smoking. Ask how they can help and support you, and see if nicotine replacement therapy or another quit medication is right for you.
Look for in-person smoking cessation counseling in my area. Check with your insurance plan, local community centers or hospitals, or your state’s quitline.
Call a quitline to talk one-on-one with a trained counselor to help me quit.
My State Quitline
Timing Varies by State
English: 1-800-QUIT-NOW (1-800-784-8669)
Spanish: 1-855-DÉJELO-YA (1-855-335-3569)
The National Cancer Institute Quitline
Available Monday-Friday, 9 a.m.-9 p.m. Eastern
English and Spanish: 1-877-44U-QUIT (1-877-448-7848)
Sign up for SmokefreeTXT to get daily messages of tips, strategies, and support.
Download the quitSTART smartphone app to help track cravings, monitor progress, and get tips to stay smokefree.
Reach out for other expert advice. Getting help is free and can increase your chances of quitting for good. It's common to think you need to "tough it out" or "go it alone," but these ideas are false. People who get support and advice from experts and use quit smoking medications are more likeley to quit and remain smokefree. Learn more on Smokefree.gov.
When quitting feels tough, think back on these reasons why quitting smoking is important to you.
When quitting feels tough, think back on the reasons why quitting smoking is important to you.
Try these steps:
Download My Quit Plan