Pick a Quit Day

Once you've decided to quit, you're ready to pick a quit date. This is a very important step. Pick a specific day within the next month as your Quit Day. Picking a date too far in the future allows you time to rationalize and change your mind. But do give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary, or the date of the Great American Smokeout (the third Thursday in November each year). Or you may want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

Prepare for Your Quit Day

There is no one right way to quit. Most smokers prefer to quit cold turkey -- they stop completely, all at once. They smoke until their Quit Day and then quit. Or they may smoke fewer cigarettes for 1 or 2 weeks before their Quit Day. Another way involves cutting down on the number of cigarettes you smoke each day. With this method, you slowly reduce the amount of nicotine in your body. You might cut out cigarettes smoked with a cup of coffee, or you might decide to smoke only at certain times of the day. While it sounds logical to cut down in order to quit gradually, in practice this method is difficult.

Quitting smoking is a lot like losing weight; it takes a strong commitment over a long time. Smokers may wish there was a magic bullet -- a pill or method that would make quitting painless and easy. But there is nothing like that. Nicotine substitutes can help reduce withdrawal symptoms, but they are most effective when used as part of a stop-smoking plan that addresses both the physical and psychological components of quitting smoking.

Here are some steps to help you prepare for your Quit Day:

• Pick the date and mark it on your calendar. 

• Tell friends and family of your Quit Day. 

• Get rid of all the cigarettes and ashtrays in your home, car, and place of work. 

• Stock up on oral substitutes -- sugarless gum, carrot sticks, and/or hard candy. 

• Decide on a plan. Will you use NRT or other medicines? Will you attend a stop-smoking class? If so, sign up now. 

• Practice saying, "No thank you, I don't smoke." 

• Set up a support system. This could be a group class, Nicotine Anonymous, or a friend or family member who has successfully quit and is willing to help you. Ask family and friends who still smoke not to smoke around you or leave cigarettes out where you can see them. 

• Think back to your past attempts to quit. Try to figure out what worked and what did not work for you.

Successful quitting is a matter of planning and commitment, not luck. Decide now on your own plan. Some options include using nicotine replacement, joining a stop-smoking class, going to Nicotine Anonymous meetings, using self-help materials such as books and pamphlets, or any combination of these methods. For the best chance at success, your plan should include one or more of these options.

On your Quit Day, follow these suggestions:

• Do not smoke. This means at all -- not even one puff! 

• Keep active -- try walking, exercising, or doing other activities or hobbies. 

• Drink lots of water and juices. 

• Begin using nicotine replacement if that is your choice. 

• Attend stop-smoking class or start following a self-help plan. 

• Avoid situations where the urge to smoke is strong. 

• Reduce or avoid alcohol. 

• Think about changing your routine. Use a different route to work, drink tea instead of coffee. Eat breakfast in a different place or eat different foods.

1. Make the decision to quit.
   
2. Set a quit date, and choose a quit plan.
3. Deal with withdrawal.
4. Stay quit (maintain success).

Would you like more information on the latest nicotine-replacement products and cessation strategies? To learn how quickly your body benefits when you stop? Get this information and more in our complete Guide to Quitting Smoking.

Even more resources and help are listed on our Kick the Habit page.

Revised: 10/30/2007