Quit Calendar

Wondering what to expect when you give up?  Use our quit calendar to find out.  Choose a date, put it into the calendar, and get day-by-day descriptions of what will happen as well as tips for coping. It might help you pick the best day to stop.

Your Quit Date

January 16 - Get ready to quit.

List the benefits of stopping smoking. Browse through Aspire – magazine available from your GP or pharmacy. Read about how other people have done it in our section called 'They Did It'.

January 17 - Why stop?

Write down why you want to quit and keep your list with you. It will help you stay strong when you want to smoke.

January 18 - Triggers.

Notice when you have a cigarette. These will be your triggers to avoid or times when you should plan to do something else. Don't forget Smokeline advisers can help you choose quit methods that will help you get through the times you'll feel most tested.

January 19 - Friends

Tell friends, family and colleagues you're quitting. If they are smokers ask them not to smoke near you and respect your decision to give up. And forgive you a few bad moods while you kick the habit!

January 20 - Diary.

Plan your first week as a non-smoker. Include alternative activities and rewards! You deserve it!

January 21 - NRT

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

January 22 - Cleanout

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

January 23 - 

Be good to yourself, you are no longer a smoker! After 20 minutes your blood pressure and pulse return to normal.

January 24 - The 1st day is over

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

January 25 - Tasty.

After 48 hours, nicotine is completely out of your body. Both your sense of taste and smell will start to improve. If temptation strikes, call Smokeline and chat through what you're finding hard with an adviser. They really can help.

January 26 - Symptoms.

After 24 hours your lungs start to clear. Sore throat and cough are likely, Drink plenty of water; use mints or sugar free gum it'll give you something to do that's not high in calories.

January 27 - Feeling stressed?

After 3 days you can breathe more easily, and your energy increases. For tips to beat stress or cravings visit stepsforstress Explore the tips and tools, online relaxation videos and claim your free booklet and CD.

January 28 - Delay Tactics.

Withdrawal may still be a problem – delay and take a few deep breaths when you have the urge to smoke. Call us or a friend until the feeling goes.

January 29 - Well done.

You have been a non-smoker for one week! Why not treat yourself to a whitening toothpaste or new perfume? If you want more help, contact SmokeLine on 0800 848484.

January 30 - Digestion

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

January 31 - Chat online.

Beat that craving and give your hands something to do - chat online to a Smokeline adviser, tell them how you're getting on with your chosen quit method, see if there's anything else to make things easier.

February 1 - Concentration.

Your concentration may be poor – this is normal and will pass – explain to those around you how you feel. Don't forget there's one-on-one and group support help available locally. Visit the Local Help section to find out more.

February 2 - Gentle exercise.

Walking, swimming, gardening can lift your mood, keep you occupied and make you feel 100% better.

February 3 - Going out

Evenings out can be difficult. Limit your alcohol or try sticking to soft drinks until you feel stronger.

February 4 - Irritable.

It's normal to feel irritable when when your body craves nicotine - remember, relaxation is the key. Why not read how others coped in our They Did It section.

February 5 - Congratulations!

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

February 6 - Physical withdrawal over

Well done! Your physical withdrawal is now over. Not smoking can still leave a big gap, for tips and tricks call Smokeline or chat online.

February 7 - Extra time

Each cigarette takes 6 minutes to smoke. At 20 a day that gives you 2 extra hours a day! Why not take up a new activity?

February 8 - Relapse?

It takes time to start smoking and time to stop. If you smoke and regret it, call Smokeline and chat through a plan to help you move forward again.

February 9 - Circulation

After 2 weeks your circulation improves making all physical activity much easier. And the increase in oxygen makes headaches less likely.

February 10 - Immune boost

Quitting boosts the immune system making it easier to fight off colds and flu. In the long run you're going to feel SO much better.

February 11 - Reduced risk

After 1 year your risk of heart attack is half that of a smoker.

February 12 - Well done!

You have been a non-smoker for three weeks! But don't forget you can call Smokeline for support at any time on 0800 848484.