Set Your Quit Date

Setting a quit date is taking one step on your quitting journey.

Already decided on the big day? Enter it right here on the calendar. It'll automatically update in your EX Plan. We'll count down the days for you, and then once you've stopped using tobacco, we'll start counting up all the days that you've been tobacco-free.

Not sure what day to choose? Check below for advice on what day could work best for you. Or, learn why setting your quit date on EX can help you quit.

When you're ready, set your quit date. Setting a quit date gives you time to get ready, and gives you something to work toward.

Tips for picking a good quit date
  • Today
  • Recommended
  • Quit Date

You've selected a quit date that's in the past

If you have already quit, you can use your My EX Plan page to help stay on track.

If you’ve selected ~DATE1~ by mistake, adjust it to a date in the future. We recommend somewhere between 2 and 4 weeks from today. This will give you time to prepare for your upcoming quit.

Choose Another Date Confirm Quit Date

You've selected a quit date that's within the next two weeks…

Are you sure you're ready? Don’t forget that you’ll need time to re-learn life without cigarettes and prepare before the big day. To make sure you can get everything done, we recommend choosing this date 2-4 weeks from now, ~DATE1~.

If you still want to go with a Quit Date of ~DATE2~, click the button below. Otherwise, close this box and choose another date.

Choose Another Date Confirm Quit Date

You've selected a quit date that's more than four weeks from now.

Are you sure you want to wait that long? If you think it’s going to take you that long to re-learn life without cigarettes and prepare for the big day, then keep it. But in general we’ve found that having a quit date that’s more than four weeks away can give you too much time to change your mind about quitting. So we recommend choosing a date 2-4 weeks from now, ~DATE1~.

If you still want to go with a Quit Date of ~DATE2~, click the button below. Otherwise, close this box and choose another date.

Choose Another Date Confirm Quit Date

You're all ready to quit

Now that you’ve set your quit date, you’ll move to the My EX Plan page. The My EX Plan page will be your home base as you re-learn life without cigarettes and quit smoking.

Ok

Here's Advice from Ex-Smokers on What Day Worked Best for Them

  • Don't pick tomorrow as your quit date.

    You may need time to build confidence and skills before you feel ready to quit (and we're here to help you do just that). So make it easier by giving yourself enough time to get ready.

  • Don't set your date too far off in the future.

    That may give you too much time to start second-guessing your decision, and you may end up changing your mind. We recommend a day that's about 2-4 weeks away.

  • Pick a day that doesn't have built-in problems.

    Some people pick a special day like a birthday or anniversary. That's great, but keep in mind that for some people celebrations can be a smoking trigger. And quitting on a vacation may sound low-stress, but it can make things that much harder when you get back to the real world. In general, we recommend quitting during a time that resembles your regular life.

What's Next?

Use the Tobacco Tracker to list out the things that make you use tobacco, so you'll know what to watch out for when your quit day comes.

Identify Triggers and Track Tobacco

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