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 the 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-NO-BUTTS or 1-844-8-NO-VAPE.

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.

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.

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.

Resources

California Smokers’ Helpline 1-800-NO-BUTTS

Talk to a Quit Coach via phone call, text message, or live chat. Get connected to local programs and download free resources including the No Butts + No Vapes mobile apps.
nobutts.org/free-services-for-smokers-trying-to-quit

Smokefree.gov

Download smokefree mobile apps, sign up for texting programs, chat online with an expert, and build your quit plan.
https://smokefree.gov/tools-tips

Smoking Cessation Leadership Center

Online tobacco cessation information
smokingcessationleadership.ucsf.edu/ready-quit

NoButts.org/COVID 1-800-NO-BUTTS

Talk to a Quit Coach via phone call, text message, or live chat. Get connected to local programs and download free resources including the No Butts + No Vapes mobile apps.
nobutts.org/covid