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Quitting is a Journey.
On this site you’ll find support, tips, tools, and expert advice to help you or someone you love quit smoking.
Daily Challenges and Practice Quit
Thinking about quitting but not sure you are ready? Start small with Daily Challenges or a Practice Quit. We’ll be with you with tips and support each step of the way.
![Photo of two adults with a child, walking towards a river and holding hands](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Family_by_river_hero.jpg)
![Couple on Steps Photo of a man sitting outside on steps listening to headphones. His girlfriend sits next to him, holding her phone.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Couple_on_steps_hero.jpg)
![Tubing Man Photo of a man floating on an inner tube.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Tubing_man_hero.jpg)
![Coffeehouse Friends Photo of three women sitting on the patio of a coffeehouse, sipping drinks and eating pastries.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Coffeehouse_Friends_hero.jpg)
![Woman Kicking Photo of a woman wearing zebra-striped leggings jumping up and kicking in the style of kick boxing.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/kick_smoking_hero.jpg)
![Photo of a man leaning against a wall in a neighborhood. He's holding his phone.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Man_leaning_hero.jpg)
Get Prepared.
Whether you want to quit next week or next year, that’s the first step to being smokefree. Quitting is tough, but you can boost your chances of success by preparing yourself.
Create Your Quit Plan
Get ready to quit and find out what to expect as you do. Complete these 7 easy steps to get your personalized quit plan.
![Mom Daughter Bubbles Photo of a mom helping her daughter blow bubbles in the park.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Mom_daughter_bubbles_hero.jpg)
![Raise Your Feet Photo of three kids lying barefoot in the grass. Their feet are close to the camera. One kid has his feet raised to the sky.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Raising_feet_hero.jpg)
![Woman Kicking Photo of a woman wearing zebra-striped leggings jumping up and kicking in the style of kick boxing.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/kick_smoking_hero.jpg)
![Photo of a woman sitting on a city park bench wearing headphones. Her hands are by her ears, gently pressing the headphones tighter.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Woman_headphones_sitting_hero.jpg)
![Woman Blowing Bubbles Photo of a woman holding a pink bottle of bubble solution while blowing into a bubble wand. Bubbles are floating off into the air.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Woman_Blowing_Bubbles_hero.jpg)
![Woman Wearing Aviators Photo of a woman wearing aviator sunglasses. She's sitting in an alley.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Aviators_woman_hero.jpg)
Today is a Great Day to Quit.
You’ve decided to quit smoking. Congratulations! Your first day without cigarettes can be difficult. You’re not alone. Celebrate every cigarette you skip. And use these resources when it gets tough.
Why Do You Want to Quit?
Keep your reasons to quit with you. Snap a photo or two on your phone for a reminder! Download the QuitGuide App for this and other tools to help you quit.
![Woman Blowing Bubbles Photo of a woman holding a pink bottle of bubble solution while blowing into a bubble wand. Bubbles are floating off into the air.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Woman_Blowing_Bubbles_hero.jpg)
![Photo of two adults with a child, walking towards a river and holding hands](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Family_by_river_hero.jpg)
![Photo of a man listening to his doctor as she describes medication options](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/doctor_talking_options_with_patient.jpg)
![Dog and Man Photo of a man sitting on a bench in the forest with his yellow lab dog sitting next to him.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Dog_Man_hero.jpg)
![Raise Your Feet Photo of three kids lying barefoot in the grass. Their feet are close to the camera. One kid has his feet raised to the sky.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Raising_feet_hero.jpg)
![Good Book Photo of a woman reading a book with a mug of tea. She's sitting in a yellow chair.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Good_book_hero.jpg)
Stick With It.
Congrats! Those first few days after you quit can be tough. Stay on track by watching out for your triggers and planning how to get through cravings.
Smokefree Apps
Monitor your progress, celebrate your smokefree milestones, and manage your cravings in healthy ways with the quitSTART app.
![Photo of a woman sitting on a city park bench wearing headphones. Her hands are by her ears, gently pressing the headphones tighter.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Woman_headphones_sitting_hero.jpg)
![Laptop Woman Photo of a woman concentrating on her laptop. She sits at a table and has a cup of coffee.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Laptop_woman_hero.jpg)
![Photo of a senior couple walking up a gently sloped path](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/happy_senior_couple_hiking.jpg)
![Tubing Man Photo of a man floating on an inner tube.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Tubing_man_hero.jpg)
![Mural Man Photo of a man sitting on the ground, leaning against a wall painted with a colorful mural.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Mural_man_hero.jpg)
![Woman Biking Photo of a woman riding her bike down a paved, tree-lined road.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Woman_biking_hero.jpg)
Quitting is a Process.
Feeling confident in your ability to stay smokefree may take time. But you can do a lot to help yourself out, both now and later.
Speak to an Expert
Talking to someone about quitting smoking could be just the support you need to stay on track. Consider talking to an expert for free.
![Photo of a couple standing together in a field smiling at one another, a man with his arm around the woman](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Happy_couple_in_field_hero.jpg)
![Woman Biking Photo of a woman riding her bike down a paved, tree-lined road.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Woman_biking_hero.jpg)
![Laptop Woman Photo of a woman concentrating on her laptop. She sits at a table and has a cup of coffee.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Laptop_woman_hero.jpg)
![Photo of a woman sitting on a city park bench wearing headphones. Her hands are by her ears, gently pressing the headphones tighter.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Woman_headphones_sitting_hero.jpg)
![Photo of a pensive young woman leaning against a rusty post, near the ocean. She has a bag and laptop sitting next to her.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Lunch_break_hero.jpg)
![Photo of a serious young woman drinking coffee and staring at her phone.](https://webarchive.library.unt.edu/web/20170125075804im_/https://www.smokefree.gov/sites/default/files/featured_images/Serious_woman_hero.jpg)