10 steps to stopping smoking

Crushing a packet of cigarettes

Stopping smoking isn't easy, but there are things you can do to improve your chances of success. Read our ten top tips:

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.

3. Support network

Pair up with someone else who’s looking to give up smoking and support each other. Or, go online (see point number 7).

4. Be prepared

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

5. Stop smoking services

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

6. Nicotine replacement therapy

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

7. Online support

There’s plenty of help available online at our No Smoking Day website, where you’ll find tips from other quitters in the same situation as you. You can also share your story there.

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

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