Step 1: Consider Becoming Smoke-Free

Not quite ready to stop smoking but, maybe thinking about it? Use this time to understand yourself and your smoking habit better. Consider what you like about smoking and why you don’t want to quit. Notice the when/where/why of your use. Practice changing your routine. Increase confidence by taking control of situations that trigger you to smoke. This journey is completed in 19 days.

Step 2: Prepare to be Smoke-Free

It isn’t easy to become smoke-free. Preparation is the key. By learning what prompts you to smoke, you can plan ways to get past those situations. Get support and tips from someone who has successfully stopped smoking. Prepare a path that will help you to stop smoking for good.
This Journey is completed in 20 days.

Step 3: Ready, Set, Go Smoke-Free

Ready to become smoke-free? Enthusiasm’s great, but it’s better paired with preparation. Learn about your triggers. Practice ways to get past cravings. Decide if nicotine replacement products are right for you. Change your routines to avoid pitfalls. Use your strengths and build support to stay motivated. You can do this!
This Journey is completed in 15 days.

Step 4: No Thanks, I’m Smoke-Free

You’re in a smoke-free zone: Good for you! Keep up tactics that help you manage cravings. Continue avoiding situations where you’ll be tempted to light up. Practice saying, “No thanks, I’m smoke-free.” Learn how to get through the early days of nonsmoking. Be inspired by others. Plan to celebrate your success. This Journey is completed in 19 days.

Step 5: Stay on Track, Stay Smoke-Free

You’re a nonsmoker now. See yourself that way. Keep up tactics that help you manage cravings. Continue avoiding situations where you’ll be tempted to light up. Notice the ways your life is better since you quit. Help someone who’s trying to quit. Celebrate your success. Keep going. This Journey is completed in 18 days.