Quitting is a process.

Quitting smoking is possible. It often takes several tries to quit completely. With every time you try, you're learning more about what works for you. Start here.


Try a text message program that works for you.

You'll receive texts with tips and encouragement to keep you on track—no matter where you are in your quit journey.


Choose 1 of our text message programs to help you quit

Get a new challenge at 9 a.m. every day for a week to build skills that will help you quit later.

Try to resist 2 cigarette cravings today for 10 minutes each. Go for a walk or call someone. Cravings usually last only 5 to 10 minutes.

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Take a step towards quitting. Get tips and encouragement when you sign up to practice quitting for 1, 3, or 5 days at a time.

You're 24 hours into your practice! That is a MAJOR milestone! Be sure to reward yourself. Say, do, or get something nice to celebrate your success.

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Become — and stay — smokefree with 6-8 weeks of support. Set a quit date up to two weeks in advance to help you get prepared.

Cravings will get weaker and less frequent with every day that you don't smoke. What's your craving level? Reply: HI, MED, or LOW

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Cope With Cravings

Cravings can make quitting tough, but they’ll pass. Get help coping with cravings here.


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Using nicotine replacement therapy (NRT) such as nicotine patches, gum, or lozenges—in combination or with counseling— can maximize your chances of quitting for good. Research has shown that NRT is safe and effective, and experts say it’s one of the most effective tools to quit.

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How Does Smoking Harm Your Body?

Take this quiz to find out.

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Quit With a Free App

QuitGuide helps you fight cravings when and where they happen. Download QuitGuide now.

QuitGuide helps you:

  • Track cravings by time and location
  • Identify triggers and learn strategies to deal with them
  • Cope with stress and bad moods
  • Monitor your progress