Top tips to quit

Here are our top tips to help you quit smoking and stay smoke-free for good.

Pick a date

Turn a general wish into concrete plan: pick a date to quit smoking, and stick to it. Pick a date which is within a month from now -- long enough that you have time to prepare, but not so long you will change your mind. Pick a date with low stress and no major events.

Make your list

Make a list of all the reasons why you want to be smoke-free -- and be as specific as possible. Ultimately you will only ever quit smoking if you are determined and motivated to do it, and that motivation needs to come from your reasons for quitting. 

Consider quitting aids

Quitting medications or Nicotine Replacement Therapy (NRT), combined with counselling (which we provide for free!), can DOUBLE your chances of success. Of course medications are not for everyone, so be sure to consult with your doctor or pharmacist first.

Recruit a buddy

Peer pressure can be a powerful motivator. Choose someone (or a few people) that you trust and respect to help you quit. Tell them you plan to quit smoking and then call them for support. No matter what you talk about, talking to them will help take your mind off of your cravings and will reinforce your commitment to quitting. 

Decode your habit

Start paying attention to the circumstances when you smoke -- the time, place, people you’re with, and way you are feeling. For most people, a few predictable triggers are responsible for many of their cravings. By identifying those patterns and figuring out what your smoking triggers are, you can find ways to avoid them.

Stock up on spitz

..or fresh cut veggies, pretzels, hard candies, or whatever snack you like. Chewing on light snacks is a great way to beat cravings, keep you mouth busy, and your mind distracted. Stock up on what works for you, and keep it close at hand.

Drink (lots of) water

It’s simple but incredibly effective. Drinking water is a great trick to beat nicotine cravings -- plus you should probably be drinking more water anyway.

Sign up for reminders

Get motivational tips and reminders sent automatically by text or email to keep you focused on track in the days and weeks ahead.

Start a new hobby

Taking up a new hobby can be an excellent way to get your mind off cravings -- plus once you become smoke-free you’ll have a whole bunch of new time and money on your hands! 

Treat yourself

When you’re quitting, it’s important to create some other kind of treat for yourself to replace the “reward” of smoking. Use the money you’ve saved to treat yourself on important milestones, like one week smoke-free, one month smoke-free, etc. 

And if at first you don’t succeed...

Almost no one manages to quit on their first attempt… or second… or third… or sometimes even thirtieth. Quitting smoking is hard. It takes time, determination, and repeated attempts. Slips and relapses are not a sign of failure, they are part of the process. Learn from your setbacks. Don’t get discouraged and keep at it.