Quitting is tough, but
boosts your chances of success. Build a quit plan to get ready and find out what to expect along the way. Complete 7 easy steps to get your personalized quit plan.
Create your own quit plan by following the steps below. You can download, print, and add your quit plan to your online calendars.
Choose a day within the next two weeks. This will give you enough time to prepare.
Please enter your Quit Day
Nicotine is out of your system.
Physical withdrawal symptoms fade.
Cravings from emotional and habitual triggers may continue.
Your first day without cigarettes is a big accomplishment!
Please enter at least one reward and a valid date (mm-dd-yyyy)
The reward you selected is now on your calendar!
What to expect: Withdrawal is your body adjusting to not having nicotine. This can be uncomfortable. You might not feel like yourself and you might feel down during this time.
Nicotine withdrawal is not dangerous, but you may want to talk to your health care provider about using nicotine replacement therapy (NRT), like the gum or the patch, to help manage withdrawal.
What to do: Make time for activities that make you feel happy or relaxed to get through the first days of quitting.
Please enter an activity and a valid date (mm-dd-yyyy)
The activity you selected is now on your calendar!
Being smokefree for a week is a huge achievement! Nicotine is completely out of your system, and the worst of the withdrawal is probably over.
What to expect: Most withdrawal symptoms will fade by the time you are smokefree for two weeks.
What to do: Make time for activities that put you in a good mood and make you feel relaxed to get through the challenges of quitting.
Plan an activity to keep you occupied:
A whole month without cigarettes means that withdrawal is behind you and cravings are becoming less intense.
Select your reasons for quitting. They will be added to your quit plan.
Please select your smoking trigger(s)
Knowing your triggers helps you stay in control. When you first quit, you might want to completely avoid your triggers. After staying smokefree for a while, you may find other ways to handle your triggers.
*Select the triggers that cause you to smoke. They will be added to your quit plan.
Cravings only last a few minutes--but those minutes can be hard. Select the types of cravings you usually have. The tips for beating these cravings will be added to your quit plan.
Hold a straw in your hand and breathe through it.
Play with a coin or paperclip to keep your hands busy.
Practice deep breathing to calm down or do some pushups to blow off steam.
Turn to friends, family, and counselors when you need someone to talk to.
Make a list of tasks that you can accomplish when a craving hits. This list can include chores, replying to emails, running errands, or planning your schedule for the next day.
Treat yourself to a different pleasure. Listen to your favorite songs, plan a movie night with friends, or save up your cigarette money for a special treat when you reach a smokefree milestone.
Nicotine replacement therapy (NRT), such as patches, gum, or lozenges, can help relieve your withdrawal symptoms. Talk to your doctor to see which type of NRT is right for you.
To keep your energy level stable, get regular exercise and have healthy snacks throughout the day.
Make sure you’re getting plenty of sleep at night to help you from feeling slow during the day.
Please select your smoking reminders(s)
Seeing reminders of smoking makes it harder to stay smokefree. Get rid of any reminders in your home, car, and workplace before your quit day. Below is a list of common smoking reminders and how to deal with them. This list will be added to your quit plan.
Wash your clothing, especially the jacket you wear to take smoke breaks.
Clean your car.
Get rid of matches, ashtrays, and any cigarette butts that may be outside your home.
Put craving fighting items—like straws, nicotine gum, or a list of chores—in the places where you kept your cigarettes, ashtrays, matches, and lighters.
The night before quit day, throw away everything that is related to smoking. Don’t hide a pack in your freezer or stash your ashtrays in the back of a cabinet.
Everything must go!
Smokefree.gov has lots of tools to make quitting easier. Explore these resources and select the ones that interest you. They will be added to your quit plan with information on how to use them.
SmokefreeTXT is a mobile text messaging service designed for adults and young adults across the United States who are trying to quit smoking. Sign up online or send a text message with the word QUIT to 47848.
Smokefree Apps help you track cravings, monitor progress, and give you strategies to help you become smokefree.
Get extra support and information by checking out Smokefree on Facebook.
Consider calling either the National Cancer Institute or state quitlines to get information and help with quitting:
Get help quitting through an online chat with a smoking cessation counselor. LiveHelp is offered Monday through Friday, 8:00 a.m. to 11:00 p.m. Eastern Time. Visit the NCI LiveHelp page to chat with a counselor.
Using medications and/or nicotine replacement therapy (NRT) can improve your chances of quitting for good. Make an appointment with your health care provider to find out which options are best for you.
Quitting smoking is easier when you have support from your loved ones. Let your family and friends know that you are quitting, or invite a friend to quit with you.