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How to quit smoking once and for all

Say farewell to your cigarettes by sticking with this step-by-step plan.

Updated on October 29, 2024

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Quitting tobacco is one of the most important decisions a person can make. Each year, more than 480,000 people in the United States die from smoking or exposure to secondhand smoke. Another 16 million live with a smoking-related illness. By quitting, you are making the choice to live a longer, healthier life. But it’s important to be prepared.

If you’re ready to sayShow More

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Pick a quit day

Establishing a Quit Day provides a concrete timeline and allows you to plan. When picking a date, consider where you smoke and who you smoke with. If you work with tobacco users, pick a weekend date or even think about taking a few days off. If you live with a fellow tobacco user, try establishingShow More

young man planning with a calendar
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14 days until Quit Day

Start to prepare for your Quit Day. Visit your HCP to discuss your plan. If you are using a quit aid, you may need to start taking it one to two weeks before you quit, depending on which type you chose. Your HCP can discuss whether over-the-counter quit aids (like nicotine gum, patches, or lozenges)Show More

young woman writing in a notebook
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12 Days until quit day

Certain actions, settings, and routines may trigger you to crave a cigarette. Start keeping a journal now so you can figure out what your smoking triggers are, and what changes you can make. Knowing your triggers before you quit, and how to change your habits, will help set you up for success.

DoShow More

happy Black couple going on a hike, breathing fresh air
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10 days until Quit Day

Spend some time thinking about your smoke-free life. Benefits may include more money in your pockets, no smoker’s cough, and fresh-smelling clothes. It will be like a new, improved you.

Remind yourself about how happy your friends and loved ones will be, as well. Keeping them from secondhand smokeShow More

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7 days until Quit Day

Having people to lean on makes a big difference when you are trying to quit smoking. Tell your loved ones, friends, and coworkers that you are planning to quit—and ask for their help. Give them specific ways they can support you, whether it’s being available to talk, spending work breaks together,Show More

young woman eating celery
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3 days until Quit Day

To keep your mouth and hands busy while you quit, it’s time to stock up on healthy snacks and other items. Cigarette substitutes do work—you just have to be smart about using them. Research has shown that smokers who eat more servings of fruits and vegetables have a higher quit rate than those whoShow More

woman cutting cigarettes in half with scissors
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1 day until Quit Day

Prepare your house and your car for Quit Day. Throw out cigarettes, cigarette butts, ashtrays, lighters, matches, and any other smoking paraphernalia. Remember all the places you like to stash cigarettes, like coat pockets, old purses, or your glove compartment. It’s important that not a singleShow More

woman talking with friend on her phone
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Quit Day

Congrats! It’s the big day! You’ve committed to living a smoke-free life. Be sure to use your quit aids according to their directions. Try out some of your smoking substitutes to keep your mouth busy. If a craving hits, drink a big glass of water, take a walk, practice deep breathing, look up yourShow More

woman using a stress ball
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The first smoke-free weeks

The first two weeks after quitting are the toughest. It’s important to stay motivated and try all of your coping techniques. It's okay if you don't feel like yourself right now or have trouble concentrating. You're still getting used to being smoke-free. Are you exercising, eating right, andShow More

two women driving to the beach
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After two weeks

You’ve made it through the hardest time. Your cravings should be improving and you will no longer need or want to have cigarettes in your life. Share your success with your support team and focus on your accomplishment. Do something to reward yourself—you deserve it!

Quitting benefits your body andShow More

Slideshow sources open slideshow sources

U.S. Department of Health and Human Services. Smoking Cessation: A Report of the Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2020.
U.S. Food & Drug Administration. Want to Quit Smoking? FDA-Approved Products and FDA-Cleared Cessation Products Can Help. Content current as of July 21, 2022.
Centers for Disease Control and Prevention. Fast Facts: Smoking and Tobacco Use. Last reviewed August 22, 2022.

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