Tips For The First Week You Quit Smoking

We understand that quitting smoking is one of the biggest challenges you’ll face. Here are some tips for the first week you quit smoking.

They should help keep you motivated and on track. Check out our list of products to help you quit.

Have a read of these tips for the first week you quit smoking. Make some notes and plan out how you are going to do it, it is important that you have a plan rather than try and do it with no plan.

Statistics show those that write down quit plans are more likely to stick to them. One of the reasons is they have something to visualise each day to help reinforce their plan each day.

Tip 1: Plan your quit.

Quitting smoking isn’t easy. Create a plan that works for you to help you reach your goal.

First, set a date! Choose a date to quit smoking and stick with it. It’s a great way to mentally prepare to stop smoking. Write it down somewhere where you will see it every day.

Think about whether you want to quit completely or gradually. Decide if you are going to quit cold turkey or by using nicotine replacement therapy, patches, lozenges etc or even hypnosis. Next, find the product(s) that are right for you.

There is no right or wrong way, many will tell you one is better than the other. But this needs you to consider whether you think you can quit cold turkey, or if you are going to do it in steps.

The only right way is the one which you will stick to, don’t forget the end goal here is to stop smoking and stay smoking free.

Tip 2: Remember why you decided to quit.

Tips for the first week you quit smoking

Make a list of all the reasons why you want to stop smoking and put it somewhere you’ll see it.

When you feel like you want to give up, remind yourself of why you are doing this and keep going. Remember its not a race.

The feelings of withdrawal will fade and become less intense as your body continues to heal itself and remove nicotine from your system.

Tip 3: Use the money you save on cigarettes to treat yourself.

The average smoker spends around $6 a day on cigarettes, which is a whopping $180 a month. Calculate how much you could save based on your weekly spend. 

You need to keep in mind how much money you will be saving, the average amount can easily contribute to a family car. Once you have decided what you will spend your savings on, visualise them, keep yourself busy by reading about what you are going to purchase.

Make sure you actually see the money you save, put the money in a big jar. It soon adds up, then for the fun part – deciding how to spend it.

Not only will this help keep your mind busy it will reinforce the reasons for quitting.

Tip 4: Try Nicotine Replacement Therapy.

When you stop smoking, nicotine withdrawal may make you feel irritable, anxious or down. Nicorette can help tackle these withdrawal symptoms so you can carry on with your day! Find the right product(s) for you.

Depending on the product you choose, patches or lozenges they remove the need for cigarettes and the chemicals that come with the smoke, but provide you with a slow release of nicotine to help with the withdrawal feeling you get.

Tip 5: Quit with a friend.

Grab a friend who also wants to quit. That way, you can keep each other motivated and you’ll know you’re not in it alone.

This is especially true when you are feeling low and wanting to smoke. Having a friend who is going through the same allows you to talk to each other out of and reinforce the reasons you are both quitting.

Encourage each other and tell each other about that car or holiday you will be shopping for!

Tip 6: Identify what makes you crave a cigarette.

Strengthen your willpower by limiting or skipping triggers you commonly associate with smoking. Learn how to identify your triggers and get tips for conquering your cravings.

Tip 7: Keep busy to resist the urge to smoke.

Whenever you feel the urge to smoke, resist it by keeping busy. Cravings usually last 5-10 minutes, make a list of things to do in this time.

For example, going for a walk around the block. It is a great way to keep busy and allow those cravings to fade. It gets you out of the house and visually you are surrounding yourself with different things. Which sends signals to your brain to focus on something else.

Do this repeatedly and eventually, you will replace the habit of grabbing the cigarettes for new better and healthier habits.

Other things you can try are calling a friend, keeping your mind busy on something other than cigarettes. Make them aware you are quitting smoking. You will receive words of encouragement especially at times when they are badly needed.

Tip 8: Work out the stress.

Physical activity is a great way of dealing with the stress of quitting. Walk, run, swim, or take up a new activity. Your lung capacity improves by as much as 10% nine months after you quit so you’ll be able to do more.

going for a run

Exercise releases both dopamine and can give you a very similar hit in the way cigarettes do. A good exercise routine that is done regularly will help greatly to move on from cigarettes. And onto a more healthier way of life long term.

Tip 9: Lean on your loved ones.

Tell your friends and family that you’re trying to quit. They know what an incredible thing you are doing and will support you along the way! When you are struggling to keep it going, lean on them for support.

Tip 10: Think positive.

At times you may want to pack it all in and have another cigarette. When this happens, take a moment to think of all the positives that come with being smoke-free.

You could have more energy, a better sense of taste and smell, healthier looking skin, whiter teeth and many more health benefits.


There you go, 10 tips for the first week you quit smoking and how to stop smoking immediately. Do you have any that you think that has helped you?


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