How to Quit Smoking

Tips for Quitting

Trying to quit risky behavior and habits — such as smoking — can be one of the hardest things to experience in your life. Here are some tips to help you through this difficult process.

1. Get Ready

• Set a date for quitting. If possible, have a friend quit smoking with you.
• Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking, such as drinking your morning cup of coffee or driving a car.
• Change your smoking routines. Keep your cigarettes in a different place. Smoke with your other hand. Don’t do anything else when smoking.
• Smoke only in certain places, such as outdoors.
• When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking.
• Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don’t like.

2. On the Day You Quit

• Get rid of all your cigarettes. Put away your ashtrays.
• Change your morning routine. When you eat breakfast, don’t sit in the same place at the kitchen table. Stay busy.
• When you get the urge to smoke, do something else instead.
• Carry other things to put in your mouth, such as gum, hard candy or a toothpick.
• Reward yourself at the end of the day for not smoking. See a movie or go out and enjoy your favorite meal.

3. Keep Up the Good Work

• Don’t worry if you're sleepier or more short-tempered than usual; these feelings will pass.
• Try to exercise. Take walks or ride a bike.
• Consider the positive things about quitting. A positive attitude will help you through the hard times.
• When you feel tense, try to keep busy.
• Eat regular meals. Feeling hungry can be mistaken for the desire to smoke.
• Start a money jar with the money you save by not buying cigarettes.
• Build a support system. Let others know that you've quit smoking. Most people will support you.
• If you slip and smoke, don’t be discouraged. Many former smokers tried to stop several times before they finally succeeded. Try again.
• If you need more help, see your doctor.

Helpful Resources for Teens

• Become a Smoke Free Teen
• Students Against Nicotine
• 1-800-QUIT-NOW

Last reviewed: August 2019