Set Your Quit Date

Setting a quit date is an important step on your quitting journey. Making specific plans helps people change their behavior, even for hard changes like quitting smoking. You’ll have time to develop an action plan and try different coping strategies to see what works for you.

Enter your quit date on the calendar. We'll count down the days for you. Then once you've quit, we'll start counting up all the days that you've been cigarette-free.

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.

  • Today
  • 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.

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.

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.

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

Suggestions for Choosing a Quit Date

  • Pick a date 2-4 weeks away.

    Give yourself enough time to get ready and build confidence. But, don’t wait so long that you lose motivation.

  • Choose a typical day.

    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 trigger. And quitting on 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.

    Any day you choose can become a new special date for you once you’ve quit.