Many smokers choose a date that is within 2 weeks of deciding to quit smoking. Choose a day that is relatively stress free.

Starting your tobacco-free journey

  1. Write down your reasons to quit. Examples:
  1. Ask your doctor if nicotine replacement therapy would work for you. These types of quit smoking aids help to reduce withdrawal symptoms and other medications to help you stop smoking. To learn more about nicotine replacement therapy and other medications, check out:
  2. Think about why you smoke. What triggers you to pick up a cigarette?
  3. Develop a plan.
  4. Get support from family and friends.
  5. Call 1-800-NO-BUTTS for free help.
  6. Pick a Quit Date.
  7. Remove any reminders of tobacco use: ashtrays, tobacco products, matches, lighters, cigarette packs (even the empty packs!).
  8. Clean carpets, dry clean curtains, clean windows and walls. Remove the smell.
  9. Set up milestone rewards for being tobacco-free. Remember, every small victory counts! Reward yourself. You can do this!


California Smokers’ Helpline 1-800-NO-BUTTS

Provides telephone counseling, text messaging, self-help materials, online help and referral to local programs, phone app (iPhones only)

Provides smokefree applications, texting programs, online chats with an expert, and building your quit plan.

Smoking Cessation Leadership Center

Online tobacco cessation information