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Steps to Manage Quit Day

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 these free options to get started:

• SmokefreeTXT sends supportive text messages right to your phone. Sign up at Link opens in a new windowhttps://smokefree.gov/smokefreetxt.
• QuitGuide is an app—available for iOS and Android devices—that allows you to track cravings and slips by time of day and location, and has many other features to help you become smoke-free. Read more about it at Link opens in a new windowhttps://smokefree.gov/tools-tips/apps/quitguide.
• Try a quitline. Telephonic support is available at 1-800-QUIT-NOW (1-800-784-8669) or 1-877-44U-QUIT (1-877-448-7848).

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 (NRT) 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 smoke-free 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:

• Exercise.
• 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 on your smartphone.
• Drink lots of water.
• Relax with deep breathing.
• Go to a movie.
• Spend time with nonsmoking friends and family.
• Go to dinner at your favorite smoke-free restaurant.

3. Avoid smoking triggers.

Triggers are the people, places, things, and situations that set off your urge to smoke. On your quit day, try to avoid all your triggers. Here are some tips to help you outsmart some common smoking triggers:

• Throw away your cigarettes, lighters, and ash trays if you haven't already.
• Avoid caffeine, which can make you feel jittery. Try drinking water instead.
• Spend time with nonsmokers.
• Go to places where smoking isn't allowed.
• Get plenty of rest. Being tired can trigger you to smoke.
• Change your routine to avoid the things you might associate with smoking.

4. Stay positive.

Quitting smoking is difficult. It happens one minute, one hour, and one day at a time. Try not to think of quitting as forever. Pay attention to today, and the time will add up. It helps to stay positive. Your quit day might not be perfect, but all that matters is that you don't smoke—not even one puff. Reward yourself for being smoke-free for 24 hours. You deserve it. If you're not feeling ready to quit on the date you initially set as a quit date, set another quit date that makes sense for you. It's OK if you need a few more days to prepare to quit smoking.

5. Ask for help.

You don't need to rely on willpower alone to be smoke-free. Tell your family and friends when your quit day is. Ask them for support on quit day and in the first few days and weeks after. They can help you get through the rough spots. Let them know exactly how they can support you. Don't assume they'll know.