Page last updated on January 5, 2022.

10 tips for starting your tobacco-free journey

1. Pick a Quit Date. Many people choose a day within 2 weeks so they have time to plan. Pick a day that would be relatively stress-free.

2. Call or text Kick It California (formerly known as California Smokers’ Helpline) for free phone counseling. A Quit Coach can help you create a Quit Plan and support you in staying quit.

• • Text “QUIT SMOKING” or “QUIT VAPING” to 66819.
  • Call 1-800-300-8086.

3. Find out whether nicotine replacement therapy or other quit-smoking aids could work for you. These medications make it easier to quit by reducing nicotine withdrawal symptoms.

• • Ask your doctor or call a Quit Coach at 1-800-300-8086.
  • Visit NoButts.org to learn about quit aids like nicotine patches, gums, or lozenges that you can buy without a prescription. You may be eligible to have free nicotine patches mailed to your home.
  • Learn more about quit smoking aids at Smokefree.gov.

4. Write down your reasons to quit. Examples:

• • I want to be healthier.
  • I want my lungs to be strong.
  • I want my family and pets to be healthier.
  • I want to be here for my family and pets.
  • I want to save money.

5. Think about why you smoke/vape. What triggers you to pick up a cigarette/vape?

6. Develop your personalized Quit Plan. Use a website or a mobile app.

As you embark on your journey to quit smoking or vaping, it’s crucial to also consider the management of any respiratory symptoms that may arise from years of tobacco use. Ventolin, an albuterol inhaler, is often prescribed to help alleviate symptoms of wheezing and shortness of breath associated with respiratory conditions like asthma, which can be exacerbated by smoking. Incorporating Ventolin or a similar rescue inhaler into your quit plan could be vital for immediate relief during this transition period. Discussing with a healthcare provider about including Ventolin in your healthcare regimen as you quit smoking can provide an added layer of support, ensuring you’re not only quitting tobacco but also taking proactive steps to manage your respiratory health effectively. This approach not only focuses on cessation but also on holistic health improvement post-smoking.

• • Build your Quit Plan at Smokefree.gov.
  • Create your plan to quit smoking in the No Butts mobile app.
  • Create your plan to quit vaping in the No Vape mobile app.

7. Get support from family and friends. Let them know how they can help you.

They can find tips to help someone quit on our Help Others Quit page.

8. Remove anything that reminds you of using tobacco: ashtrays, matches, lighters, vapes, pods, and cigarette packs –even empty ones.

9. Wash away the smell from your home and your car. Clean carpets, dry clean curtains, and wipe off windows and walls.

10. Reward yourself when you reach tobacco-free milestones. Celebrate your success – even small victories count.

Share + Celebrate Your Quit Journey on Social Media!

Click here for badges to post on social media.  

Haz clic aquí para insignias para las redes sociales.