10 steps to stopping smoking

1. Pick a quit date

Choose a day that will be stress-free, and stick to it.

2. Make a list

Write down all the reasons you want to quit. Keep the list handy and read it when the cravings start.

• Learn more about how to set goals that work.

3. Build a support network

Pair up with someone else who’s looking to give up smoking and support each other.

4. Remove any reminders

Before your quit date, get rid of ashtrays, lighters and matches, and any remaining cigarettes.

5. Use stop smoking services

Contact your local NHS Stop Smoking Service for support from trained specialists.

6. Try nicotine replacement therapy

Consider using nicotine replacement therapy, which can more than double your chances of stopping smoking.

• Read about e-cigarettes and whether they can help quit smoking 

7. Start moving

Scientific studies have proven that exercise, as little as a five minute walk or stretch, cuts the urge to smoke and may even help your brain produce anti-craving chemicals.

• Get inspiration for getting active.
• Watch our animation about what happens in your body when you exercise.

8. Avoid trigger situations

Anticipate stressful or trigger situations. So, if you smoke after a meal, go for a short walk instead.

9. Practise saying “no”

Don’t be tempted by just one cigarette; it often leads to another.

10. Treat yourself

Put away some, or all, of the money you would have spent on cigarettes and buy something special.

• Read our three quitters' stories of stopping smoking.
• Get 10 tips to boost your willpower