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.
When you're ready, set your quit date. This will give you the time you need to get ready—and give you something to work toward.
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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.
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.
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.
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.