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Week 1



You've committed to being smoke free. This plan will help you take the steps to improve your odds.

Use Nicotine Replacement

Your first step is to use your nicotine replacement therapy product to control symptoms of nicotine with drawl. Correct use of the lozenges is a key to your success. Be sure to read the instructions included in the box, and follow them carefully. Here are some tips:

Before your Quit Day, pick an hour when you are willing not to smoke, and practice the technique of using the product. This can help you avoid problems when you quit smoking.

Use at daily. Start on the morning of your quit day. Don't worry about using more product if you need to (not to exceed one per hour). There will be plenty of time to taper off later – after you've had success at quitting.


Use nicotine replacement therapy products on a regular schedule throughout your day - at least one every 1-2 hours that you are awake. Don't wait for symptoms to appear before using it.

Finally, if you have an urge to smoke, use your product!

Set Up Your Environment

The most important thing you can do before you quit is to clear the places where you live and work of all smoking materials. This includes all cigarettes, lighters, matches, and ashtrays. Clean your house, car, and clothes to get rid of the smell of cigarettes. These are some of the strongest triggers to start smoking again.

Refer to your calendar for other tips about managing your environment to succeed at quitting.

Your Action Plan for Week 1:

  • Get rid of all cigarettes (and any other forms of tobacco)! Keeping them around to test your willpower will set you up to fail.

  • Keep track of your product use by writing it down on the calendar section of your plan. Make sure you are using at least 9 per day.

Quote of the Week:

To cease smoking is the easiest thing I ever did, I ought to know because I've done it a thousand times.
   -Mark Twain, attributed