17 Ways to Quit Smoking Starting Today

Quitting smoking is difficult because nicotine dependence is both biological and behavioral. The goal is to reduce cravings, remove cues, and build replacement routines. Below are practical approaches you can start today.

Actionable strategies

1. Pick a quit date (within 7–14 days) and write it down.
2. Remove triggers (ashtrays, lighters, “smoking spots”).
3. Use nicotine replacement therapy if appropriate (patch, gum, lozenges).
4. Move your body daily—cravings often drop after short activity bursts.
5. Swap the ritual: tea, deep breathing, short walk, or a healthy snack.
6. Track your cravings: time, intensity, trigger, what helped.
7. Use social support: tell 1–2 people and ask for accountability.
8. Prepare for the “3-minute wave”: most cravings peak and fade quickly.
9. Change routines tied to cigarettes (coffee, alcohol, driving habits).
10. Reduce alcohol during the first weeks.
11. Sleep and stress management: fatigue increases relapse risk.
12. Consider a cessation program or coaching.
13. Keep your hands busy (stress ball, pen, hobby).
14. Reward milestones with non-food rewards.
15. Slip ≠ relapse: analyze the trigger and restart immediately.
16. Medical help: talk to a clinician about prescription options if needed.
17. Rehearse “no”: plan short scripts for social situations.

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