Quit Tips

Staying motivated, learning from your quit attempts, talking with your quit coach, leaning on supportive family and friends, and following your quit plan are all ways to stay on track and avoid a relapse.

• Set a quit date — Setting a date for your quit makes you more likely to follow through.
• Write down your reasons for quitting — Are you quitting for your health? For your loved ones? To save money? Knowing your “why” will help you stay motivated, especially in difficult moments.
• Identify your triggers — Where and when do you smoke, chew, vape, or use pouches? With your morning coffee? With certain people or in specific places? The more you know your triggers, the better you can plan to deal with them.
• Make a plan — Who can you reach out to for support? Can you ask your friends, family, and coworkers not to use tobacco or nicotine products around you? How will you deal with your triggers and get through cravings? Your quit coach will work with you to make a plan that is right for you.
• Remove tobacco and nicotine products from your home, car, and workplace.

Combine resources for greater success:

• Quit coaches will tell you how you can break habits and what to do when you get a craving.
• People who talk to their doctors about quitting or call the Quit Line for support are more successful than those who go it alone.

Tips for getting through cravings:

• Take deep breaths.
• Move your body – go for a walk, dance, or shoot some hoops.
• Do things that make you happy like drawing or a favorite hobby.
• Reach out to a friend for a chat.