Find out more!


The Quit Blog

Current Articles | RSS Feed RSS Feed

I Want To Quit Smoking! Where Do I Start?

path to a successful quit

Are you ready to quit, but don't know where to start? Let's take a look at some suggestions to help put you on the path to success!

You may already know that nicotine from smoking clears your system in 72 hours. Or, that cigarettes contain over 4000 chemicals, tar and gases. Detox involves more than just nicotine leaving your system, so it usually takes a few weeks before you get to the 'feeling better' phase of your quit. However, detox is only part of your quit process! Two thirds of quitting successfully involves actively addressing the emotional, habitual, and behavioral attachment to the act of smoking.

The Quit Formula

Using a quit medication such as Chantix, Zyban or NRT to take the edge off cravings + having clear motivations for what you will gain as a nonsmoker + having support from friends, quit buddies and family + learning from your past relapse triggers + staying busy while addressing those personal triggers effectively = a successful Quit!

You can quit with or without NRT or quit medications. The choice is yours, and many people do quit successfully cold turkey. You may have stronger initial cravings and withdrawal symptoms, but the overall quit process will remain the same.

The purpose of NRT (patch/lozenge/gum) is to take the edge off cravings so you can focus on breaking your attachments to the act of smoking. NRT keeps a slow, low, steady dose of nicotine in your system so you avoid the addictive 'rush/crash/crave' cycle that makes quitting tobacco so difficult. By removing some of the intensity of physical withdrawals, it may be easier for you to 'do the work' of practicing new nonsmoking behaviors and coping tools that support your new, smoke-free lifestyle.


8 Weeks

NRT and quit medications are advised to be used for at least 8 weeks, and tapered off as directed by the product/medication manufacturer. Stepping down as directed ensures minimal cravings and maximum quit support. Why 8 weeks? Research shows it takes a good 8 weeks of practicing new behaviors, habits and coping tools to 'learn' a new habit. Doing so with overwhelming physical cravings often leads to relapse before any of the 'learning new behaviors' or 'habit breaking' part ever takes place. Reduced craving ensure you will stick with your quit long enough to succeed. In fact, using a support product can double your chances of a successful quit!


Work Your Quit

Long term quit success comes from having 8 weeks of practice and actively practicing new behaviors and coping tools, not from simply having support. The key factor here is the Quitter must actively work their quit process daily in order for support products or a cold turkey quit to be effective. How do you work your quit? You can start with some reflection and planning. Take a look at your biggest tobacco triggers. That is where you will want to put your time, energy and focus during the next few months!

  • If you have quit for even a day; you have had success! What worked?
  • What are your top three triggers?
  • How have you dealt with these triggers during previous quits?
  • What are a few more things you will commit to doing this time?
  • How will you cope with stress, boredom, anger, and other smokers?
  • Who will support your quit efforts? Reach out!


Become A Nonsmoker

Own your quit by coming up with new behaviors and trigger coping solutions that could work for you. For example, if coffee is a trigger, then drink your morning coffee at a smoke-free coffee shop, or make tea or hot cider at home instead. If driving is a trigger, drink water with a straw, sing along to a new CD, or repeat your motivations for quitting as you drive. Practice getting through cravings, triggers, disappointments and day to day life situations without using tobacco. No amount of NRT or medications can do this particular part of the quit for you, which is a good thing! It forces the newly quit to identify new coping tools and start thinking about living their day to day lives without a cigarette.

Quitting smoking is the best thing you can do for your health. Get started right away! Let your support method of choice do its job, while you do your job ~ actively work your quit process! You will learn lots of new ways to enjoy your healthy, nonsmoking lifestyle.

Keep going, and KTQ!

Vikki CTTS-M

Join us for free help with your Quit!

Visit Our Free Support Community


Thank you for posting this very helpful information. I am on day 9, and using the internet to read inspirations and information has been very instrumental in my quitting process. Thanks!!
Posted @ Thursday, July 24, 2014 5:16 PM by Greg
Posted @ Thursday, July 24, 2014 7:50 PM by Patrick Haggerty
I followed this wisdom in my last 12 year quit. Anger, and outrage were out of control, and I quit my quit without a care. This leaves me feeling a bit like walking through a minefield. I do not want to smoke, ever!
Posted @ Tuesday, July 29, 2014 3:55 PM by Deborah Snow
It's been 14 days and a savings of 170. Sitting home alone and was really wanting to smoke. Glad I went to this site first!
Posted @ Tuesday, July 29, 2014 7:46 PM by Pib
stop smoking today
Posted @ Tuesday, August 12, 2014 5:36 AM by stop smoking
Dear All, 
It is almost a year , i have quit smoking . I have gone through lot of internet journals and planned according to that. i used to have 4-5 sticks in a day. 
I used to have acute craving after lunch/ dinner / tea break etc, even when i am full tension with Project deadline ( myslef IT Professional ). 
I got many people who got the same craving , and finally i got the solution. 
This is bull shit. Reduce smoking day by day. from 5 to 4 to 3 to 2 to 1 to 0. 
Stop smoking within 72 hours . First 24 hours is really easy. Second Day is little tough. But last 24 hours ( 3rd day ) is really tough. last night i was feeling something is flowing from head to teo. Actually my brain / blood was not getting nicotine Once you are through with this 
You Won the Battle. 
1) Avoid eating tea / Coffee. 
2) Try to have friends who dont smoke. 
3) Whenever getting craving , please have some water / choclates. 
4) Make a financial Plan , how much you are saving per day / per month / per year. 
5) Start jogging ( which can motivate to quit smoking ). 
6) Think about your family , specially your child. 
7) Guys who smoke to impress someone , actually it does not give any good impression. 
8) Join health Club / GYM . 
Posted @ Thursday, August 14, 2014 8:06 AM by Tridip
I started smoking when I was 17, I’m 29 now and I’m a heavy smoker (17-20 per day). Three weeks ago I thought “I have enough". I had been thinking in quitting for about 2 months but I had always an excuse, but the last month I couldn’t avoid thinking over and over again how disgusting it is the NEED of cigarettes all day every single day. 
Well, the honest truth is that quitting cigarettes is a damn hard thing to do, It is like break up with a boyfriend. This is something that just a smoker can understand, cigarettes make you company especially in those bad moments or very good or very stressful or just for entertain you when you are boring. Don’t take me wrong, I’m SO HAPPY of say that I’m quitting and I want this to be for good but if you want to have a better chance of "quit" you need closure, I mean something like: “Goodbye good friend, we had very good moments together but you are hurting me”. Because you are going to remember it every single day, several times a day, then like I road recently “You have to embrace this moments” you have to take a moment to thing how “good” is smoke and then remember why you’re doing this. In my case, when I see smokers reunited outside I can’t avoid have some kind of nostalgia, like if I had been part of a very exclusive club and I’m not going to be part of this club again, I take my time to mourn and then I see the other side, how good it’s not to have the need to go outside every hour or so, how great it's see the entire game in a sport bar while I’m drinking beer without the “Nicotine call”, how amazing it’s not to flood the room with the smell when I’m returning from “the call”.
Posted @ Monday, August 18, 2014 6:17 PM by Ana
Thanks for the info. I've tried going cold turkey 6 times without success. The patch and gum didn't work for me. I needed something to help me slowly into this. I found Nicassure recently and it is working. I've been using it for 2 weeks now and completely stopped regular cigarettes. I enjoy Nicassure and feel much better knowing I've eliminated all the carcinogens and nasty odor of cigarettes.  
Posted @ Thursday, September 11, 2014 9:02 AM by Toni Patterson
Thank you for posting this very helpful information.
Posted @ Thursday, October 16, 2014 1:11 PM by callum
Post Comment
Website (optional)

Allowed tags: <a> link, <b> bold, <i> italics

Subscribe via E-mail

Your email:

Follow Me