You’ve decided to quit smoking. Congratulations! Your first day without cigarettes can be difficult. Here are five steps you can take to handle quit day and be confident about being able to stay quit.
1. Make a Quit Plan
Having a plan can make your quit day easier. A quit plan gives you ways to stay focused, confident, and motivated to quit. You can build your own quit plan
or find a quit program that works for you. Check out SmokefreeTXT
, QuitGuide app
, or a quitline
like 1-800-QUIT-NOW (1-800-784-8669) or 1-877-44U-QUIT (1-877-448-7848) to get started. If you don’t know what quit method might be right for you, you can explore different quit methods
. No single approach to quitting works for everyone. Be honest about your needs. If using nicotine replacement therapy is part of your plan, be sure to start using it first thing in the morning.
2. Stay Busy
Keeping busy is a great way to stay smokefree on your quit day. Being busy will help you keep your mind off smoking and distract you from cravings. Think about trying some of these activities:
Get out of the house for a walk.
Chew gum or hard candy.
Keep your hands busy with a pen or toothpick, or play a game in the QuitGuide app.
Drink lots of water.
Relax with deep breathing.
Go to a movie.
Spend time with non-smoking friends and family.
Go to dinner at your favorite smokefree restaurant.