Preparing to quit smoking: the steps agencies recommend before the date

Planning does not guarantee a successful quit, but the agencies that publish quitting guidance agree that preparation is worth the time. The CDC reports that in 2022, among US adults who smoked and tried to quit in the last year or successfully quit in the last 2 years, 5.3% used both counselling and medication, which the CDC says provides the best chance of quitting successfully. Most people, in other words, go in with less support than the evidence favors. This page covers the main preparation steps: choosing a date, mapping triggers, telling people, removing cues, and lining up support and medicines to discuss with a professional.

Choose a quit date

Smokefree.gov, run by the US National Cancer Institute, suggests picking a day in the next two weeks. Its reasoning is that this gives enough time to prepare, and it adds that the date should be one that is not already likely to be stressful. Someone who is not ready to set a date can still build a plan, according to the same page.

The NHS Better Health site frames the goal differently: it says that reaching 28 days smoke free makes a person 5 times more likely to quit for good. That is the NHS's own campaign figure, and it is a reason to plan for the first month. Smokefree.gov also says the first week after quitting is when a person is most at risk of slipping, which is a reason to plan that week in detail.

Map your triggers before they appear

Smokefree.gov describes triggers as the feelings and situations that may give you the urge to smoke, and says planning for them can help you stay on track. Its quit plan asks people to note when they smoke, where, with whom, and whether they smoke more often than they used to. It sorts triggers into social situations, nicotine withdrawal, routine situations and emotions. The background to these categories is in how nicotine dependence works.

Once the triggers are named, each gets a plan. Smokefree.gov's examples include taking a different route to work, changing where lunch is eaten and with whom, or taking a walk around the block instead of a smoking break. For cravings themselves it lists drinking water, eating something crunchy, taking 10 deep breaths, exercising, and texting or talking with someone supportive. It says cravings are temporary and will fade over time the longer a person stays quit.

Remove the cues

The quit plan checklist on Smokefree.gov says to throw away cigarettes, matches and lighters on or before the quit day, clear out the home, car and bags, and do laundry so clothes do not smell of smoke. It also suggests unfollowing social media accounts that show smoking and avoiding shows or movies that feature it. It recommends becoming completely tobacco-free, since that gives the best chance of quitting cigarettes.

Tell people and practice what to say

The same checklist advises sharing the quit plans with people who matter, being specific about what help is wanted, and practicing a simple reply for when someone offers a cigarette: "No, thanks, I quit." It suggests asking friends and family who smoke to respect the decision and not smoke around you, and notes that someone close who smokes might want to quit too, as a quit buddy. Smokefree.gov also says that avoiding places where people smoke, at least at first, can help, and that it is worth explaining to friends and family that the aim is to avoid situations that might make you want to smoke, not to avoid them.

Planned rewards belong here too. The site notes that bad moods, poor sleep and strong cravings are common when quitting, and recommends celebrating successes, big or small.

Line up support and medicines

The CDC's clinical guidance says counselling and medication are each effective on their own, but using them together can more than double the chances of quitting. Counselling can be in person, one-on-one or in a group, or over a telephone quitline, and text messaging and web-based programs also help. The CDC says seven medications are approved by the US Food and Drug Administration (FDA) for smoking cessation, including nicotine replacement products, varenicline and bupropion. Some are sold over the counter and others only by prescription.

Smokefree.gov suggests asking a doctor or pharmacist whether nicotine replacement therapy or another quit medication is right for you, and notes that many health insurance plans cover these medications. Which product, if any, suits a person depends on their health, other medicines and circumstances, and the product label and a pharmacist or clinician set the dose. Pregnancy changes the picture: the CDC says pregnant women should be encouraged to try behavioral approaches such as counselling and social support before considering medicines, and that any decision about medicine should weigh risks and benefits case by case.

For US callers, Smokefree.gov lists 1-800-QUIT-NOW as the number for a free and confidential one-on-one call with a trained counselor through a state quitline. The CDC clinical page gives the same number for referrals. More on these options is on nicotine replacement therapy, prescription medicines for quitting, counselling and quitlines and quit methods compared.

Plan for a slip

Smokefree.gov tells readers to treat a slip as a temporary setback and not as failure: reread the reasons for quitting, think about what caused the slip, and plan how to handle it differently next time. The CDC likewise notes that quitting often takes several attempts. The numbers on that are in quit attempts and success rates, and relapse and slips goes into what to do afterwards.

This page is general education and not personal advice. People with heart disease, a mental health condition, or who are pregnant or taking other medicines should speak with a clinician or pharmacist while preparing.

The short version

Agencies recommend picking a date within about two weeks, mapping triggers, clearing out smoking supplies, telling supportive people and arranging counselling and, where suitable, medicine. The CDC says counselling and medication together can more than double the chances of quitting, yet only 5.3% of recent quit-attempters and quitters used both in 2022. A clinician or pharmacist should be involved if the person is pregnant, has heart disease or a mental health condition, or takes other medicines.