For most people, quitting takes more than one try. Some tips and tools can help cut down the number of tries it takes you and help you quit for good.

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Everyone needs different support to quit, and it takes most people more than four tries to quit for good. See how Coloradans across the state have quit using support from family, friends, and the QuitLine.

Try these tips

  1. Remember your reason. Everybody’s reasons for quitting are different: what motivates you to take this step?
  2. Refer to your plan. Set a quit date and think about your life without smoking.
  3. Watch out for your triggers. What are the situations, places or people that make you want to smoke? When you first quit, it’s a good idea to avoid smoking triggers if possible.
  4. Plan for when cravings strike. Cravings only last a few minutes but you need to distract yourself. Plan some short activities for when you have the urge to smoke. Consider taking a walk, listening to music or calling a friend.
  5. Clean up your space. Get rid of all your tobacco products and things like ashtrays and lighters from your home and your car.
  6. Don’t do it alone! Tell your friends and family that you are quitting and ask for their support.
  7. Learn from the expert (you). If you’ve tried to quit before, think about what worked during those tries and what you should do differently.
  8. Use medication. The FDA has approved seven medications, like nicotine patches or gum, that help people quit by controlling cravings.
  9. Exercise. Studies show that even short periods of exercise decrease cravings and the symptoms of nicotine withdrawal.2
  10. Get help from a proven quit resource. People who get help are seven times more likely to quit for good. 3 The Colorado QuitLine has free quit medications to help control cravings.
  11. Set goals and reward yourself. After the first week without tobacco, use the money you would have spent on cigarettes to treat yourself.
  12. Put something in your mouth. Drink lots of water. Keep healthy snacks, gum, mints and toothpicks around to keep your hands and mouth occupied when cravings strike.


Remember the rewards

  1. Food tastes better and sense of smell improves
  2. Hair, clothes and breath smell fresher
  3. Everyday activities like housework and climbing stairs become easier

The recovery process

Quit Statistics

For most people, quitting is a process, not an event. Failure can be part of the process. Most people try to quit and start smoking again five to seven times before they finally quit tobacco forever.

No matter how long you have smoked or how many times you have tried to quit, don’t give up! With help – like free coaching and quit medications from the Colorado Quitline – you can control the cravings and quit for good.

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