Quitting Calendar

Careful preparation is the key to success. You are more likely to succeed if you get help in advance from your local GP's surgery, SmokeLine, pharmacy or local smoking cessation service. It is best to set a quit date that suits you one to two weeks away and stick to that date.

Select a Quit DateYour Quit Date

March
5

Get ready to quit.

List the benefits of stopping smoking. Browse through Aspire - magazine available from your GP or pharmacy. Register with Quit Buddy.

March
6

Why stop?

Think about why you want to stop and keep your list with you. Contact a local support group.

March
7

Triggers.

Notice when you have a cigarette. These will be your triggers to avoid.

March
8

Smokeline.

Tell friends, family and colleagues you are going to stop. Call the Smokeline on 0800 848484.

March
9

Diary.

Plan your first week as a non-smoker. Include alternative activities and rewards.

March
10

NRT

If using NRT, make sure you have a week's supply. Clean the house, car, clothes - anything smelling of smoke.

March
11

Cleanout

Get rid of cigarettes and ashtrays. How will you cope with a craving to smoke?

March
12

Be good to yourself today and keep reminding yourself you are no longer a smoker.

March
13

The 1st day is over.

Your body is starting to heal. Take it easy, drink plenty of water, avoid your triggers.

March
14

Tasty.

After 48 hours, nicotine is completely out of your body. Both your taste & smell will start to improve.

March
15

Symptoms.

Sore throat and cough are likely, Drink plenty of water; use mints or sugar free gum to avoid weight gain.

March
16

Avoid Stress.

Relax through massage, yoga or breathing exercises. Phone Smokeline on 0800 848484 for encouragment or advice.

March
17

Delay Tactics.

Withdrawal may still be a problem – delay and take a few deep breaths when you have the urge to smoke.

March
18

Well done.

You have been a non-smoker for one week. If you want more help, contact SmokeLine on 0800 848484.

March
19

Constipated?

Your digestive system may be slower. Eat lots of fibre and drink plenty of fluids to avoid constipation.

March
20

Smokefree zone.

Make time to visit smoke-free places: libraries, museums, theatres, a smoke-free restaurant.

March
21

Concentration.

Your concentration may be poor – this is normal and will pass – explain to those around you how you feel.

March
22

Gentle exercise.

Walking, swimming, gardening – help with weight control and can lift your mood and keep you occupied.

March
23

Day 13.

Don't be unlucky! Phone Smokeline on 0800 848484 for help and let them know how you are getting on.

March
24

Congratulations!

You have now been a non-smoker for two weeks. Treat yourself to something special.

March
25

Irritable.

You could feel irritable at times when your body craves nicotine - remember, relaxation is the key.

March
26

Evenings out.

Can be difficult – limit your alcohol intake, or try sticking to soft drinks.

March
27

Complacent?

Most withdrawal symptoms are over – but don't be tempted by just one cigarette.

March
28

Extra time.

Each cigarette takes six minutes to smoke. At 20-a-day, you now have two extra hours for yourself every day.

March
29

Don't panic!

If you find yourself smoking, don't panic – it took time to become a smoker and takes time to stop.

March
30

Tired?

You will still feel tired at times as your metabolic rate drops to normal – don't over-exert yourself.

March
31

Well done!

You have been a non-smoker for three weeks. If you want more help, contact SmokeLine on 0800 848484.

Quitting Calendar