Day 1 – Quit30 Program

DAY 1 – QUIT30 Program

Well, you made it to Day 1!

Making it to the first day may seem really easy, but surprisingly, a lot of people don’t even make it this far.  That’s how convincing our addiction is.

But you made it here, which means you’re at least a little bit determined to make this important change in your life. Channel that determination for the next 30 days. We will guide you, motivate you, and challenge you to the best of our ability, but when it comes down to it you have to put in the work.

30 days of work for a lifetime of freedom. Let’s get started.

We’ll Start Off Each Day With Some Motivation…

Thank you Shia Labeouf, for those strong (and very strange) words of encouragement!

Day 1 Debriefing/Notes

We are really glad you’re here! You are making a decision to change the way you live, in a huge way.

It’s a change that definitely won’t be easy, but hey, if it was easy to quit than there would be no smokers left in the world!

If you can get through this first 30 days and complete this challenge, your life will look so much different than it does right now.

  • You will no longer be a slave to the pack in your pocket.
  • Your life expectancy will grow longer every single day you don’t smoke.
  • Your lungs will FINALLY be operating without a blanket of tar, your breathing free and clear at last.
  • Your loved ones will be so happy that you chose your life and health over your bad habit.

The life of a non-smoker is amazing, but some of us have to go and live as smokers a while to truly appreciate it. Welcome back to the wonderful world of being smoke-free.

Two Quick Things To Do

We’re going to provide you with a lot of tools/strategies to be able to quit smoking once and for all. To take full advantage, here’s 2 things you should do now before we get started with your first daily challenge:

1. If You Haven’t Already, Join the Facebook Group and introduce yourself (Click Here to Join) Skip if you don’t have a Facebook.

2. Establish your Quit Date. Stop what you’re doing and write down the exact time and date. Look at the clock, look at the calendar, write it down. Now, what will the date and time be in 48 hours exactly? Write that down too because that is your official quit date.


It is currently: 8:00PM on Thursday, June 4

My quit date is: 8:00PM on Saturday, June 6

Write your quit date on a note, stick it somewhere you’ll see it for the next 2 days. Tell your friends and family about it. Commit to it.

And if you’re wondering, yes, you did read that right. You don’t actually have to give up your smokes for another 48 hours. We don’t want to scare people away by recommending cold turkey right off the bat. Plus, we want to help you wean down to make the withdrawal less unpleasant. Which brings us to Challenge #1!



  1. -Example Comment-

    Hello, Kentaro here!

    My Quit Date is June 6th at 8:00pm

    For the next 24 hours, I get 5 cigarettes (half a pack per day smoker)

    For the second 24 hours, I get 3 cigarettes (10 divided by 4 is 2.5 so I rounded up)

    • I’m Whitney and soon I will be a nonsmoker!
      My quit date: Saturday July 11, 2015 at 3:57pm
      For the next 24 hours I’m allowed 10 cigarettes
      Next 24 hours I’m allowed 5
      Best of luck to all my fellow quitters! We got this

      • Good luck, Whitney and to everyone who’s on Day 1 of the program!

        Let’s take it one step at a time. Quitting is not instant. You’ll have to work hard, which is why this program covers several days. As each day passes by and you follow the program, you’ll experience withdrawal symptoms like tiredness, flu like symptoms, mood swings, amongst others, but, they’ll go away eventually and you’ll notice you’re feeling better and feeling good about yourself.

        As Mark Twain said, The secret of getting ahead is getting started.

    • Hi
      Quit 7/25/15 2am central.
      Almost 72 hours in
      Using 14 MG nicotine patch
      Still having major withdrawal symptoms
      Brain zaps
      Mental fog
      I’ve been.smoking.on and off for 15 years
      Quit for about half of them, so about 7 Years total
      Smoked average of 5/day
      Used to be an avid runner
      Started yoga last week and that should help
      Thanks for the community aspect
      I dig it

      • Glad you liked the community, Meg! It’s a great place to get support and be inspired by others, at the same time, inspire others to start quitting smoking, too.

        Starting a hobby (like Yoga) is good. It will help you take your mind off smoking.

        Good luck!

    • My quit date is Friday, I guess it should b Thursday but I hav two packs left ….I am getting 10 on Wednesday n 5 on Thursday then free on Friday …I hope

    • I’m Ariel, and i will be starting the patch in 2 days. Yes I know I should just do cold turkey but I’m weak. I came so close to quitting last year and then some personal issues came up and I fell right back into my old habits. Needless to say, I want to put smoking to a STOP! I plan to still wean myself down. 🙂

      Tomorrow will be 7 cigarettes, and then only 2 the following day. (I will start the patch this day. One cigarette in the morning and one before bed)

      I know I can get through this and I’m really, really ready to not have cigarettes rule my life, or my lungs!!

      Good luck, all!!

    • Hello my name is Lisa

      This is my umpteenth time trying to quit and I hope to be successful this time around.

      Today I am allowed 8 cigarettes

      Tomorrow I’m allowed 2

      My quit date is Friday September 18 at 8:30am

      Here it goes…..

    • My name is Kam.

      My quit date is September 24th at 6:33 am.

      For the next 24 hours, I get 5 cigarettes (half a pack a day smoker).

      For the second 24 hours, I get 3 cigarettes (10 divided by 4 is 2.5 so I rounded up).

    • Hi I’m Jay
      My Quit date is November 3rd at 10pm

      For the next 24 hours I get 5 cigarettes

      For the second 24 hours I get 3

      I’m nervous…. Here we go ???

    • Hey! My name is peeachezz

      Quit date 9/11/15 at 8:30pm
      First 24 hrs I get 10 cigs
      Next 24 hrs I get 5 cigs…

      I’ve been trying to quit smoking for some time now. Finally after giving myself excuses after another as to why I should wait and having my kids ask me to stop, I’ve got the courage to take the first steps to freeing myself from such toxins. Good luck to all and have a blessed night

    • Hello,
      My quit date is Saturday Oct. 24th… the thing is, I have only had one cigarette over the past four days.
      I am on a nicotine patch today. I had severe withdrawal symptoms that peaked today.
      I am supposed to be going to a halloween party saturday night and very nervous about smoking. Any advise would be appreciated!
      Thank you!

  2. Late reply but here it goes;
    My name is Denise
    My quit date is 6:58pm on july 2
    I get 15 cig yesterday and 11 today i suck at math; so im guestimating.
    I smoke a pack and half a day usually and im just being honest and feedback would be great but i have a whole pack right now and am prbably gonna smoke as much of it as i can before 7-2 i dont see me being able to do 658 pm i have to not smoke from the time i wake up on july 2nd;;;does this make sense to anyone?

    • Hi Denise,

      Day 1 is usually the hardest when quitting smoking. Keep this in mind, you have power over those cigarettes. Think about why you want to quit smoking — is it because you want better health? Do you want to save up and use “cigarette money” for something else, perhaps a well deserved vacation? Think of why you wish to quit and believe that you can. The Quit Smoking Community believes in you!

      This is a delayed reply, but we hope you’ve succeeded. We are looking forward to your feedback.

  3. My quit date is July 5th 2015.
    I have less than half a pack and my husband bought another pack (but thinks he hides them) lol but my goal is to not even open the other pack.
    I used to smoke a pack to 2 packs a day. Now ive been using the patches at times but today i havent had any patches on and ive only had 2 cigs and it is 1:25 pm

    • As early as now, let me congratulate you, Kendra! You’ve started lessening your cigs from 2 packs a day to 2 a day and that is an achievement. We hope by the time you read this that you’ve succeeded in quitting smoking.

      We’d love to hear your feedback.

  4. hi my name is Cheryl I’ve been smoking for ever and ten thousand years lol.
    I want to quit I just can’t bring myself to quit it terrifies me just thinking of figuring out a quit date for two days from now is making me feel panicky. does anybody have any ideas that can help me

    • I would say that the best thing you can do is to look forward to it and embrace it rather than be scared of it. If you’re scared, than it’s going to give the addiction more power! You are in control here!

    • Hi Cheryl,

      I didn’t plan on quitting, I just ran out of cigarettes 7/5 and then I decided to quit. I didn’t buy any more cigarettes the next day and made it harder to impulse buy them by not carrying cash. That worked for a week. Then I broke down today and bought a pack. I actually made it through the cravings and the itchy skin, but the smokers cold/flu, with the sinus congestion and sneezing, did me in. Every time I got a craving, I would search the internet for information on nicotine withdrawal symptoms and that kept me from smoking. I also bought sunflower seeds in the shell and cracked/ate them after meals (which is when I want to smoke the most).

  5. Hi my name is Kim I started smoking when I was 10 years old I quit when I was 21 my husband left me when I was 40 and unfortunately I started smoking again I am now 55 and I need to quit for health reasons it’s just so hard I have a stressful job but I have chronic bronchitis and I really need to stop my quit date is July 8th 12 am wish me luck

    • Hello Kim, never lose hope on quitting smoking and it’s never too late doing now. At least, you are doing it for yourself. Also, when you avoid stressors from your job and quitting smoking that’s a best combination to restore your health. I wish you luck, Kim! Keep going…

    • Kim, I can so relate….I started smoking when I was about 11 or 12, quit when I was 25 and went back on them 2 1/2 years ago (I am 45 now) 5 years after my marriage break up and a lot of stressful changes in my life. I am wondering if you managed to quit and how it is going for you. I am not sure if I am ready to quit but I definitely sick of the consequences of smoking – I used to be fairly healthy and relatively fit but am neither now….

    • Am going through hard time!! I have smoked for years since seconday school. Got married to a smoker and that made it worse. Now am a single mother and recently my daughter sat me down and asked me to stop smoking. She also informed me the reason why I get tired all the time, have a problem with my teeth (can’t drink hot or cold things) and anything sweet jmakes it worse. Have a problem with my back at the moment!! I have been smoking in the house, but now I stopped two week ago. Still fighting

  6. Hi my name is Sarah and I have been a pack and a half smoker for the past 9 years except for about a year when I was pregnant and after I had my daughter. My quit date is July 8th 2015 at 12:00am. For the first 24 hours I’m limiting myself to 15 and 8 for the following 24 hours. The thought of quitting makes me a little anxious but this is something I want and need to do.

    • Sarah, it’s good to hear that you want and need to quit — that is one of the first steps to quitting smoking. Don’t let nicotine/cigarettes have power over you. You are in control and you can succeed in whatever you set your mind, body and heart on.

      You can read through the comments on this page and be inspired by others’ experiences and motivations. You can also head to our Facebook page/community for support.

      Good luck and believe that you can!

  7. I just had a cigarette 5 minutes ago I got to Quit smoking I have copd I started when I was 14yrs old I’m 53 now I can’t do this by myself you guarantee that this will work for me and I will get better soon after 30days my number is 817-500-7813 anyone who wants to call me can thanks for your help .

    • Bobby, it’s difficult at the beginning, but it will get easier. Always think about why you want, or have to quite smoking and use that as a motivation. I suggest you also read through the comments here or visit the Facebook community to get support

      You are not alone. There are many people who’ve been smoking for years and were able to quit. You just have to believe in yourself. Good luck!

  8. Hi! My quit date is July 10th I’m not really sure what time it is and hopefully I’ll get through this ‘coz this is like the 3rd time I tried to quit smoking and whenever I’m stressed,I go back right in.whew!

    • I’m glad you tried again to quit smoking. The motivation within yourself is still there. Never give up and this program will help you on this journey. Hope to hear from you soon on how’s it going on you.

    • Good plan, Manoori! Taking baby steps is a must — 10 cigs, then, 6, then 3. Then you’ll see that you’re able to go on with 0 cigarette daily.

      Day 1 is always the most difficult, but it will get easier as the days go by.

  9. Hi my name is asim today is my first day of stop past week I have been only smoking upto 3 a day usually it would be more than ten. I have uncomfortably a lot of phlegm if you are experiencing this then it’s your body repairing my advice is drink plenty of water it will help to relieve the phlegm easier and have honey a spoon everyday it help to reduce risk of cancer and gave ginger tea strong ginger tea or will help flush out your system

  10. Hey, Ruchir here!

    My Quit Date is July 15th at 11:11 AM

    For the next 24 hours, I get 5 cigarettes

    For the second 24 hours, I get 3 cigarettes

  11. Quit day is july 15, at 9pm. Will allow myself 5 tomorrow and 3 the next day. Quit on 7/5 and didn’t smoke for a week, but relapsed today, so starting over. I figured following a plan may actually work this time.

  12. My name is Chantal.

    My quit day is July 15th 9:45pm

    For the next 24 hours, I will be allowed 10 cigarettes

    For the s cond 24 hours I will be allowed 5 cigarettes

  13. My Quit day was yesterday, July 14th. I haven’t had a smoke in almost 24hours. I attempted the cut back stage a few months ago, and ended up smoking more. I am going Cold Turkey now. I have no energy, what so ever. An I feel super sleepy.

  14. Hi, I’ve been smoking for 9 years.
    I can’t ween so my quit date is today (July 20) at 10:30 (it’s 11:08)
    This is my 7th recent cold turkey attempt but I’m 17 weeks pregnant. I quit for 3 months, started again (nearly a year ago) then my husband and I quit together again last winter and I started right before I got pregnant and I’ve tried several times to quit cold. Since I’m pregnant I refuse to do anything but cold turkey but I was only smoking about half a pack a day.

  15. 10:20pm on July 20th 2015 is my quit date. I’ve broken my cigarettes and flushed them down the toilet…God please remove this from our bodies and minds.

    • Good luck, Jo! Remember that there is something inside you that is greater than nicotine cravings. You are more powerful than the nicotine or the cigarettes.

      We’ll look forward to hearing more about your experience.

  16. Hi, I’m Harriet. My quit date is Saturday, July 25 at 8:pm. I can have 10 cigarettes tomorrow and 5 on Saturday. I love smoking so this will be very hard, but I have asthma and I just need to stop. I’m sure glad I found this group to help!

    • Hello Harriet… I am glad hearing from you! I know you love yourself better and than smoking. I believe you can do it! keep it going… Good luck!

  17. My Name is LaToya and my official quit day is Sunday July 26th @ 12:10pm

    For the next 24 hrs i have 10 cigarettes to smoke.

    The last 24 hours i will have 5 cigarettes to somke.

    Wish me luck? I’m excited!!

    • Best of luck to you, LaToya! It’s really exciting to take control of your life and show cigarettes/nicotine who’s the boss. We know you can make it!

  18. Official quit date is July 27, 2015 at 9:15 a.m. I’m planning on allowing myself 8 cigarettes today and tomorrow to finish off my last pack I bought this morning. Wish me luck on my new adventure to my new life as a non-smoker. I’m gonna try to go cold turkey this time instead of using the patches. 🙂

  19. Hi. Found this site 3 weeks into my quit.
    last day was 7/7, last puff was 5pm. Before dinner. More of remind me why we broke up cig rather than a full on craving.

    • Good to hear, Nichole! Keep up the great work. You’re an inspiration to the people on this page. Hope you can share to everyone what you love about being a non smoker, compared to when you were still into cigs. Thanks!

  20. Hi all…

    My quit date is 30th July 2015 @ 08.17am

    For the next 24 hours I get about 8 cigarettes (Have smoked 2 halves already)

    For the 2nd 24 hours I get to smoke 4 cigarettes – I hope that’s correct

    • Hi Nisha,

      Taking it one step at a time, 8 cigs the first day, then 4 cigs the second day, until you find yourself smoking 0 cig, is great! You can do this!

  21. Hello fellow, soon-to-be, ex-smokers (fingers crossed)! I started smoking when I was 14. I am now 28 and desperately want to quit… but then again I don’t. I quit when I was pregnant but picked it back up shortly afterwards… parenthood is stressful ya know.
    My quit date is July 30th at 2pm.
    In the first 24 hours I will smoke 10 cigarettes.
    In the second 24 hours I will smoke 5 cigarettes.
    Wish me luck!
    And good luck to everyone trying to kick the habit. It’s a difficult battle.

    • Best of luck, Jessica! You’re right, quitting smoking is not as easy as 1-2-3, but it can be done. Just believe in yourself and think of the reasons why you want to quit smoking AND what benefits you’ll enjoy from being a non-smoker.

      I can think of 2 – Better health, More savings 🙂

  22. Hey ps here,
    My quit date is 30 july 2015
    Fr the next 24 hrs I will smoke 5 ciggs. And fr the secnd half I will b smokin 3 ciggs.

  23. Hello I am Luyanda. I have been smoking for 10 years. I have wind down to not smoke during the week. But the weekends are very tough especially when there is alcohol involved. I decided to quit cold turkey today. So my quit date is 29th July at 8:30am. My challenge will definitely begin as soon as Friday hits. Wish me good luck. Would love to be a non-smoker.

    • Hello Luyanda,

      We wish you luck and we know that you can succeed!

      You have the power to say goodbye to cigarettes — think of why you want or need to quit. It won’t be easy the first few days, but it will get easier.

  24. tired of coughing. Have not had a cig yet this morning. My goal is to just go cold turkey. Although I do have nicorerm patches if I need them

    • Hi Toni,

      Once you’ve started the Quit Smoking program, it’s normal to get withdrawal symptoms e.g. coughing. It’s best to drink water or fruit juices to help relieve that. If nicorem patches can help you be stronger against your cigarette cravings, that’s fine, but eventually the goal is to go on daily without cigarettes or patches.

      We know you can do it! The first few days are usually the hardest, but just stick with the program and you’ll notice how it’s become easier and how you’ll feel better.

      We wish you the best!

  25. Hi my name is Katharine. I’m only 22 and have been smoking since I was 18. I did manage to quit for about a year, but my boyfriend at the time was a smoker and I fell back into the old habit.
    My quit date is August 1 at 10:32 am.
    For the first 24 hours, I will allow myself to have four cigarettes. The second 24 hours, I will allow myself two.
    Best of luck to everyone!!! Here’s to hoping this will work 🙂

  26. Hi my name is Fatimah – My quit date is August 2, 2015 – I will smoke 15 cigs for day one
    and 4-5 the second day.

    • Good luck to you, Fatimah and we hope this program works for you as it did with many others.

      Believe that you can and stick to the program and remember that you are more powerful than cigarettes or nicotine.

  27. My quit date is Aug 31st 9 PM EST. I am on Day 1 cutting my 1 pack a day to 1/2 pack today. Please share your comments, encouragement and guidance. Thank you all.

    • Hi Eddy, like I always say to everyone here, baby steps. Your 1 pack, to 1/2 pack, will eventually be just a few sticks, to zero sticks. And if you stick to the program and believe in yourself that you can and you must, you’ll feel great.

      It’s not going to be easy, but it will be worth it. Best of luck to you.

  28. Hey everyone:)
    My quit date and time is 9pm 3rd August 2015.
    Today I’m allowed to have 8 cigarettes and Monday (3rd) I’m allowed to have 5 cigarettes.
    Best of luck to everyone else following this program! Stay strong!

  29. Hi my name is Shelby. I have been smoking since i was 12. I will be 23 on the 18th this month. I just had a little girl 13 weeks ago and my husband and other two daughters want me to quit. My quit date is Aug. 3 at 6:30 pm.

    • Shelby, you’re making one of the best decisions — not just for yourself, but for your kids and your husband. The Quit Smoking Community believes in you. Your husband and your daughters believe in you. You just have to believe in yourself.

      Congrats on the new baby, by the way!

  30. Hello all ,
    I’m Jess I have been a smoker for 17yrs. I’ve always fluctuated on how many cigarettes I smoked a day from a half pack to two packs. I quit in the past for a few months here and there, but nothing substantial.
    My Quit date is Thursday August 6th @ 10:24am. My first 24 I will limit myself to ten cigarettes on my second day I’ll limit myself to five cigarettes a day.

    • You can do this, Jess! Baby steps, just like what you’ll be doing e.g. cutting back on the number of sticks per day is a good way to start your journey on becoming a non-smoker. Here’s a motivational quote for you:

      What lies in our power to do, lies in our power not to do. (by Aristotle).

      Good luck!

  31. Have smoked basically for 50 years. Quit for about 2 years and went back to it when going through some very stressful times at home and work. Have a final done date of 3/1/2016 which is my 70th birthday. My quit day on this program is 8/6/15 and I will be allowed 3 cigarettes. On 8/7 I will allow myself 1. Have just been diagnosed with COPD which came as no surprise but at the same time, I was officially labelled as such with no one to blame but myself which is tough cause its sure a lot easier to put the blame on someone else. I am worried about weight gain as when I did quit I put on about 25 pounds. So for now I am fighting cigarette cravings as well as food. I try to brush my teeth or drink water-any other hints. Am open to any and all suggestions.

    • Hi Char, it’s never too late to quit smoking. If you are worried about weight gain, my suggestion is to go on a daily walk, or at least a few times weekly. Trying to quit smoking and starting on walking (if you haven’t yet), can be difficult the first few days, but you’ll get the hang of it and believe me, you’ll feel amazing! Drinking water is good. Or you can drink some fruit juice. Also, whenever you have cravings for cigarette, try to keep busy. Find a hobby that will take your mind off those cravings. It doesn’t matter if it’s reading books, gardening, walking your dog (if you have one). Try it and let us know how it goes.

      Good luck!

    • How are you doing, Celia? We wish you all the best and we know that you can do this!

      Remember, you always have the power to do what you want and stop whatever it is that isn’t good for you or for your health. Just believe in yourself. 🙂

  32. Hi there! I’m Sarah and my quit date is Saturday 08/08/15 at 11:27 pm.
    First 24 hrs. will be 10 cigs; the next will be 5. God willing….

    • Congratulations, Sarah, as early as now. It takes will power to make the decision of quitting a habit. It may not be easy and there are days you might feel like going back to smoking, but in the end, once you follow and complete this program, you’ll realize it’s all worth it!

      Let us know how it goes for you.

  33. Hi, my name is Katherine and have been smoking for 15 yrs. I quite once when I was pregnant, tried to keep clean but when I had to move into my parents (who smoke in the house) I couldn’t bare the smell and it literately burned my nose. So I picked up the habit again in order to keep myself from getting sick of the smell or nose burning. My daughter has begged me to quite, I just found out my families medical history of clogged arteries and glaucoma..mother in law died of stage 4 lung cancer that hit her from out of now where…so yeah I’m ready to give up. I tried the e cig vaporizer and it causes me to have a chronic cough for 3 month straight even with out using the vapor after my 2 days of chronic cough. I went back to smoking cigs and my cough disappeared but I’m ready to be in better health mentally and physically. These posts are motivating….my quite date is August 7th @ 8:30pm. Good luck to all 🙂 LETS DO THIS!!’

    • Katherine, remember that it’s not the falling down that is important, it’s the standing up after every fall. You can do this! You’ve quit in the past and you can do it again.

      It’s also great that you’re doing this to be better physically and mentally. The Quit Smoking Community is behind all of you and we’ll continue to motivate and support you in this journey.

  34. Hello. Cheryl here and smoked 22 years. Now 40 and tired of being a slave and want to save my life.

    Quit day 8 August 2015 at 9pm
    I smoke a pack a day. 🙁

    • Good Luck Cheryl. I smoke the same amount . I said when I would be smoke free when I turned 40 next year I turn 50, I need to make that happen. I don’t want you to add the extra ten years I did.

    • Hi Cheryl, your motivation to stop smoking will save your life. We only live once and should treasure our life. Don’t lose hope… You can make it. Believe me!

  35. Hello all:

    My official quit date is Sunday, August 9th at 11:24AM. I smoke about 4 or 5 cigarettes a day for the last 6 months. I’m 50 and have gastro issues so I need to quit. I also workout five days a week – i look great on the outside but cigarettes are not doing good on my insides. I will try not to smoke but if I do will be 3 tomorrow and 2 on Sunday. I just bought the Nicorette gum – was that a good idea or bad and should I just chuck them? Any feedback would be helpful.


    • Hi Rose, glad to hear that you’re working out — you’re on the right track. One of the tips we give to smokers is to exercise or start a new hobby that will help take the mind off cigarette or nicotine cravings.

      I suggest you chuck the Nicorette gum. It still contains nicotine and will still make your body dependent on it. If you feel using it for a few days helps you in lessening the number of cigarettes you smoke per day, you can use the Nicorette gum but the goal is to be off the cigarettes and the Nicorette gum totally.

      Hope this helps. You can do this!

  36. I presently smoke about a half pack a day AND chew nicotine gum. Tomorrow I’ll smoke 5 cigs and Monday only 3……I’d really like to get off the gum too. I’ve been smoking on and off (mostly on) for around 35+ years. My luck is bound to run out sooner rather than later.

    • Hi Cyndi, I’m glad you are taking baby steps. Always remember that your main goal is to get off nicotine (that means both cigarettes and nicotine gum) and you can do that as long as you believe in yourself and get motivation and support — you’ll find motivation and support from this page or from our Facebook community at

      Quitting a habit is never easy, but it’s totally doable. Good luck!

  37. My name is Jenni and today, August 10, is my quit date. I had my last cigarette last night at 11:00 pm.
    I am using nicotine patches because I’m afraid to go cold turkey. I’m definitely having cravings, but they’re not too intense.

    • That’s a good start, Jenni. Set a goal on when you’ll be off the nicotine patches, too. Reduce the number of cigarettes (or patches) you take day by day and you’ll find yourself able to smoke 0 cigarettes or use 0 patches.

      You can do this!

  38. Hi my name is Judi and I’ve smoked 28 years on and off.
    My quit day is 8/11/2015.
    I had gotten down to three so it’s one and done for me.
    I wish everyone else luck!

    • Great progress, Judi! As early as now, we’re congratulating you and we know that you can succeed. Remember: You are in control. Don’t let those cigarettes or nicotine have power over your life.

  39. My name is lindsay musicant I’m 26 years old and this is my first day of the challenge on August 10, 2015 is no hole 11:47 PM Pacific standard time in the next 48 hours it will be August 12th 11:47 PM my official start date and quit day of smoking I currently smoking least a pack and a half a day I’ve been smoking since I was eight years old pretty horrible already have a sharp pain in my chest when I wake up and breathe I have bronchitis i’m just too young for this I got to quit sick of my house smelling like crap my husband is trying to quit so so if I showing this works and he’ll do it to

  40. My quit date will be 30 days from today So today is Aug 11th. Sept 16th my birthday yup that’s my goal date. Ok so let’s talk about time first thing in the morning when I wake up I wI’ll not have cigarette’s I will be smoke free the night before no cigs in the house when I wake up. Yes. That’s it that’s the plan. Wish me luck. I will keep u all posted on facebook.

  41. Hello my name is Kathy. Really can’t be sure how long I have been a smoker. Mostly, bcuz I quit & came back too many times. Which makes it hard to figure out. Either way this last time of smoking has been for over 5 years at about a pack a day. My last cigarette was on August 7th, 2015 at 7am. Was doing fine until today. So, I thought why not look up something online to keep me focused on the future. More money in our pockets, less worrying about how raunchy I smell, most important in the long run… HEALTH BENEFITS & ENJOYING A LONG LIFE WITH FRIENDS & FAMILY!

  42. Hi my name is Sarah. and my quit date is August 13.
    I don’t plan to smoke any more today, I’ve already had pack and I’m tires of smoking. I’m twenty-four years old and I’ve been smoking for twelve years. I want to be a non-smoker. I plan to go “cold turkey” because I’m afraid that if I use any aids, I’ll relapse. the hardest thing is I live in a house of smokers, my husband wants to quit with me so together I know we can beat this!

    • Hello Sarah,

      Having your husband go on this program with you is a great thing! Even if you have other smokers in the house, you’ll have the support of your husband and vice versa.

      Take baby steps and you’ll be fine.

      Whenever you get “pressured” to smoke, or you have those cravings, focus on another thing e.g. a hobby, that helps.

      Best of luck to you guys!

  43. Today at 6:16 pm is my quit date . I have been weaning myself for two weeks. I smoked my last cigarette at 3 pm. I have smoked for 20 years and I am at the point where I need to just do it.

    • Good decision, Pam! It’s time to take control and show cigarettes (and nicotine) who’s BOSS.

      Best of luck to you. This is something you can start and complete, for sure.

  44. Today is August 11, 2015 it is 8 pm Tomorrow I will smoke 10 and the next day 5 My quit day is August 13, 2015 I will be using lozenges because I was so sick last time I went cold turkey.

    • Good luck to you, Mark! You can do this!

      You probably experienced withdrawal symptoms the last time you tried to quit smoking. That’s normal. The good thing is, those symptoms will go away eventually.

      You can use lozenges for now, but also set a goal on when you’ll stop taking them totally.

      The Quit Smoking Community is behind you on your journey to quitting smoking.

  45. Hi. Im trish and my quit date is august 13 2015..i smoke a pack a day but the past 2 days have only been smoking a half a cig each time i smoked..i have 10 left in my pack and im not wasting another penny on these things..i quit once for 12 years and will again!!! 🙂

    • Good luck, Moe! We’d love to hear about your progress.

      Remember, Rome wasn’t built in a day.

      You can make this happen and believe me, you’ll feel so good about yourself once you’re done.

  46. my quit date is august 21,2015
    my first day i am allowing ten
    my second i am allowing five
    I am thinking of get an adult coloring book to
    have something to do when i am having a crave
    also have some exercise equipment to get on and work thru
    my craving I really want this to work

    • Hey Deborah, those are great ideas! You should do those e.g. some recreation or hobby e.g. an adult coloring book, working out — these activities will help take your mind off cigarette cravings.

      You’re on the right track, good luck!

  47. Hi! My quit date is 8/17/15 at 10:00pm
    Allowed 10 today 5 tomorrow.
    I’ve tried so many times but I’m with someone I love dearly begging me to quit hearing my terrible smokers cough. I don’t want to die from this. Wish me luck.

  48. Hi I’m Jennifer,
    My quit date is August 20th at 9:41pm. I can have three cigarettes tomorrow and two the next day. I have my nicotine gum and really want to quit so I can breath better and get back in shape.
    Thanks for this forum! I need the support!

  49. My name is Jenn and Tuesday, August 18th, is my quit date. I had my last cigarette Monday, August 17th at 7:00 pm.
    I am going cold turkey. It’s been a rough start – trying to break the pattern of when I would go out to smoke and replacing it with something else. I just keep telling myself, not to ever take another puff off a cigarette ever again.

    • Jenn, quitting something you’ve been doing for months or years is hard, but it’s doable. And you’re on the right track, so as early as now, congratulations!

      Whenever you feel like smoking, do something else (as you’ve mentioned). Think about an old hobby, or something new you’d like to try that will take your mind off those cigarettes.

      Yoga, watching your favorite TV series, cooking and baking, reading books, working out — the list goes on.

      Good luck!

  50. Hi! My quit date is 8/21/15 at 10:00pm

    i am allowed 4 today 2 tomorrow.This will make my 3rd time trying and this time will be my.last. I quit for 3 months last year. My roommate is a smoker but I am ready to.kick this habit and move on.

  51. I am greatly encouraged by all of the comments from everybody have strict Doctor instructions to quit smoking my breathing is greatly compromised from smoking I hope I have the courage to succeed

    • Your courage to succeed from quitting smoking will drive into it. When you quit smoking you will feel better and better… Keep going, Lorraine!

  52. Hi, my name is Nicole. My quit date is Friday August 21 2015. I smoke a pack a day, so in the next 48 hours I get 10 tomorrow and 5 on Friday. I’ve smoked for a little over 12 years now, and I’ve tried quitting several times. The hardest part is trying to fill in the times that I would normally smoke, and trying to find something to do with my hands like sewing or something to stay busy! I was also told that when having a craving, to pick up the Bible and read a couple of verses! So I will definitely be trying that as well! Good luck to everyone!

  53. I smoked my last 2 cigarettes yesterday morning and haven’t had one yet today so I am going to skip this part of the challenge.

  54. Hi guys, Norm here.

    My quit date is this Saturday, 22 Aug 2015.

    Tomorrow I’m allowed 10 sticks for 24 hours.

    The following 24 hours, I’ll drop it to 5 sticks

    I’m wishing us all success!!!

  55. Hi – My official quit date is September 5th. Two weeks from today and the anniversary of my Dad’s death from COPD

    I will allow myself 3 cigarettes tomorrow and 2 on Saturday
    I want to be able to sing again
    I don’t want to smell like smoke
    I don’t want to gain weight
    I don’t want to unnecessarily dehydrate my body and skin
    I want to live strong and healthy

    • Just from reading your comment, Mandie, I can tell how motivated you are and how serious you are about this. So as early as now, I’d like to say Congratulations!

      With your mind set, you can succeed. We’ll look forward to hearing about your progress.

  56. Hi there…I have some anxiety…yep…anxiety…. I’m very ready to not be a smoker, however, it slows me down, which is kind of a good thing in a way, I’m anxious about what comes when I have more energy and then I have to deal with that! …but living longer and feeling better overall is a good thing, so… The next 24hrs I have 8, the next I have 4…I can do it!

    • Exactly, Jeff — think about feeling better and having the chance of living longer, free from diseases that smoking can bring to your body. When you feel like you are about to give up and have a relapse, think about the reasons why you want or need to quit smoking.

      You can do this!

    • Hi Yuva, yup, the Quit Smoking Community is challenging you 🙂 You can do this!

      The road to success won’t be easy, but once you’re there, you’ll feel A-M-A-Z-I-N-G!

  57. My name is Patty. My quit date is August 23, 2015 at 11pm. I am allowing myself 10 cigarettes for the first 24 hours. The next 24 hours am allowing myself 5 cigarettes.
    I am determined that I will be smoke free within a 30 day time.
    I want to be baptised and I gave to quit smoking first, but I am determined to make the work.

    • Hi Patty, follow your determination in quitting smoking. Being smoke free will restore your life as well. Enjoy your life away from smoking! Good luck to you…

  58. Hello! My name is Elizabeth. Quit date 8/25. I am allowed 10 1st 24 hrs and 5 the next. Don’t like being chained to the pack and it’s just time! Best wishes to everyone…

  59. Hi, Im Boris, my quit day is Fr. 04.Sept.2015. Probably a very important day in my life. Want to get rid of it, want to live to see my little son grow up. Don’t wanna die at 56 or so like George Harrison. Can this really work? Some weird free program on the internet? Did it work for ya? I’d love to see some commments here…
    Gotta go and smoke a cigarette…
    Next 24 h it’s gonna be 6 little lungfuckers, the 24 after that only three!
    Can’t believe it!

    • Hi Boris, we’ve been reading comments and replying to them and a lot of people want to quit smoking to improve their life and “extend” their life.

      For this program to work, you need to believe that you can and really decide that you want to stop smoking. Taking baby steps, like reducing the # of cigarettes you puff per day is a good move.

      I suggest you read through the comments here or visit our community on Facebook to gain more motivation and inspiration.

      The Quit Smoking Community is behind you on the start of your new life!

  60. Ready to give this a go after 27years …went crazy the first 3 days of cold turkey so gonna try this help forum along with gum and patches…. My quit date is going to be Sunday 9/6 @ 3:07 pm… Here I go …

  61. My quit day is Tuesday 8/8/2015. My name is Karrie. I am 51 years old. I have smoked for 37 years since I was 14 years old. I already have the beginning signs of COPD. I have asthma and always have a hard time breathing. I have lost my mom and dad to COPD. My mom died a year ago. My dad 2 weeks ago. I don’t want to die a terrible death like they did. I don’t want my children and grandchildren to watch me suffer for years before it takes me. I have quit many times but, never cold turkey. I hope this help me finally break free of cigarettes?

  62. My name is Dan and my quit date is September 9 at 12:00 midnight.
    I allowed myself 12 today, 6 the next 24 hours then 3 the last 24. This is my 3rd time trying to quit this year and have failed every time thus far. I am adapting a few things based on the amount that I currently smoke, which is almost 3 packs a day, thus tapering a bit slower to adjust the withdrawal symptoms down a bit. I AM DETERMINED TO SUCCEED!!!!!!!!!

  63. My Official quit Date is 1000 on 9/9.

    I am a new mother (again) and somehow justified that one more cigarette won’t hurt, over a month ago. I am still breastfeeding and just like with my first I convinced myself that if the baby didn’t ever smell it (I will shower at the gym before I pick her up) or if I wait the recommended 90 mins before feeding her, than there will never be a real impact to my family. That is a lie. Finding lies to keep it my own secret are what has kept me smoking.

    I had my first cigarette in May of 1997. I have been quitting since June of 1997. I have tried every drug, method, process out there. I have now been a smoker for over half my life. I just made it 3 days without a cigarette (again). Yesterday, I smoked 4 just to catch up? Tomorrow I will only smoke 2 cigarettes. The day after I will only smoke 1.

    I really hope this works. I don’t want my son and daughter associating the smell of smoke with the smell of mother comfort the way that I did.

  64. My name is Mike, my quit date is: Wednesday, September 9th, 2015 @ 1:20pm. I am 33 years old and I have been smoking off and on since high school. I am quitting in order to be a better role model to my daughter and to hopefully live a longer and heathier life.

  65. My quitting day is Saturday, September 12.
    I smoke abt half pack a day so I will smoke just 5 cigarrettes tomorrow and Friday

    I had stopped smoking last year in October with Laser treatment but I had a very stressful time in May this year with my mother being in the hospital so I picked it up again, so now I want to stop again for good. The only good thing about it was that I did loose the 22 pounds I had gained when I stopped.

  66. My last cigarette was 7 AM Tuesday Sept 8 – I have now bee 3 days smoke free – ok so far but my throat is sore and feeling quite dizzy. I’ve gotten to this point before and then failed – but I am pushing forward because I really need to be successful here.

  67. My name is clinton edwards im 49 year old male that has smoke for 39 of those years my quit date is august 6 2015.And i can already feel a diffrence in breathing in tasting both good and bad,but the greatest thing i dont stink anymore.good luck to all i smoked 39 years 2 to 3 packs a day.YOU CAN ALSO DO IT.

  68. Hello, my name is Cassandra.

    My quit date was September 9th. I have tried many times to quit. I am using Zyban and it has been working really well. It’s time for a change. I have two beautiful granddaughters that I want to be around, for a very long time.

  69. Today is 9-15-15. I smoke 5 carts of e.cigs a day. I will quit on 9-17-15 at 10:45 am. Tomorrow I will. smoke 3. The following. day 1. Help, it scares me just to write it. But I need. to do this & I CAN!

  70. My name is Damien and in 2 days from now (18th September 2015 at 10:00am will be my last ever hit of the dirty nicotine. I have tried absolutely everything on the market from patches to E Cigs.

  71. Hello, I m Shubhan Singh, n my Quit Date is Sept. 16, 22:45pm, & soon i m goona b nicotine free..
    I m allowed to smoke 3 cigarette in next 24hours
    1.5 cigarette which i round off to 2 cigarettes in another next 24 hours

  72. I have set me day for September 19. This is also my sons birthday. I know I have to do this for myself but I am also doing it for him, my girls and my grandchildren. I am nervous because I see to eat when I have withdrawals. But I am going to give it my best.

  73. Hi Bhargava here.
    The date and time right now are September 18th 6am.
    My quit date is Sunday,September 20th at 6am.
    I will get 10 cigarettes today and 5 cigarettes tomorrow.

  74. Hi everyone. After being a smoker for 15 years, and trying to quit a couple of times, I have decided to finally give it my ALL, even if it kills me. My Quit date is Wednesday 30 September, so I’m not sure if I’m just using delay tactics. This year alone I’ve had almost 6 bouts of flu, tight chest and bronchitis, and I know that smoking also has a lot to do with this. I am desperate.

  75. My name is Carolyn. I have smoked for 44 years. I smoked 2 packs a day for most of that time. After my son died from cancer, I cut back to 1/2 pack a day roughly. My husband has severe emphysema and is on oxygen 24 hours a day and numerous medications. I don not want to be in that position and have decided to quit. My quit date is Sunday, September 20. I am going to smoke 5 cigarettes in the next 24 hours.

  76. Hi, I’m Andy. Quit date is Sunday, September 20, 2015 at 4:40pm. I get a half a pack in the next 24 hours, and five the subsequent 24. Godspeed to all of us!

  77. My Quit day is 23/09/2015, 11 a.m.( IST). Usually I smoke 30 in day, for next 24 hours I will restrain it to 15 and for next 24 hours to 7.

  78. Hi! I just joined this group and not sure what to expect. I have been wanting to quit for awhile now but not sure if I am ready. I am currently 44 years old and have been smoking since I was 15. I smoke just under a pack a day. I recently started a new job in July so my cigarette consumption has gone down because I am only allowed so many breaks but on top of smoking, I am using a patch, nicotine gum and electronic blue cigarette and I still have the craving to smoke. I even heard the antidepressant Wellbutrin helps you quit which I have been on now for a year. Anyway, just wanted to tell you where I am at today with my smoking. I am sitting at my desk at work and wanting a cigarette right now even while chewing gum. UGH LOL. I look forward to meeting everyone! 🙂 Thanks!

  79. Hi Everyone,

    First time trying this, hope it works out for me 🙂
    My official quit Date will be Sept. 24th at 4:40 PM
    For the first round, I will be restricted to 6 cigarettes
    For the second round, I only get to have 3 cigarettes

    I’m hoping to do a victory dance thirty days from now!

  80. hi. i’ve been thinking about quitting smoking for a while now. it’s so expensive and the money just goes up in smoke which really doesn’t make any sense, does it? anyway, i quit for 14 years a while back through hypnosis. it really did work. went cold turkey. unfortunately, i got into a relationship with someone who smoked and i slowly went back to it. now it’s been about 10 years since i resumed smoking . my youngest daughter is getting married next year and i’ve decided to quit since i really want to be around for her. i haven’t established a quit date yet. sometimes i feel like it will be easy and sometimes i feel like i can’t do it but i really need to. i hope this program is as helpful as it sounds. i know the bottom line is it’s up to me.

  81. On my way! To a healthier life & future!! Today Friday September 25, 2015 @11:10am on Sunday September 27 11:10am I will not smoke another cigarette!! I am serious about taking back control of my life!! I will need a lot of help & support to see me on this journey!! So I welcome any positive & encouraging advice!
    Thanks in advance!!

  82. I plan on smoking my last cigarette today September 28. I’ve got 3 left in a pack and then no more. I’ll be using NRT to help. Good luck everyone!

  83. hi everyone my quit date is 9-29-15 I smoked for over 30 yrs tired of having nicotine control my life I’m just not gonna buy them any more I’m going to focus on the benefits wish me luck rose

  84. I’ve decided to quit smoking on September 24 2015 at. 6Pm. Even though ive been a smoker for 12years i haven’t had bad cravings.i decided to try a vaporizer and so far its helping

  85. My quit date was for the 14th of September 2015. I have been smoke free for 2 wks. and 2 days . I was doing fine ( although with some urges and thoughts) for the 2 wks. I had the patch, but one of the reasons I finally decided to quit was because I couldn’t afford them because I’ve been unemployed. The quit line gave me the first two weeks free of patches, but I’m on my own for the rest of this trip. So between yesterday and today the cravings are doing a number on me. I mean I appreciate the quit line for getting me started, but they practically act like the corner drug dealer that gets you started on free drugs then hits with “that’ll be 20 dollars Mack”. Without the patch I don’t know if I’ll make it ,but I’ll pray for my creator’s help and guidance.

  86. Hello-

    My name is Sue and my quit date is 9 pm on Thursday October 1, 2015.

    I usually smoke about 10 cigs a day so today I am allowed 5.

    Tomorrow I am allowed 3.

    I want this to be the last time I have to quit smoking!

  87. Hi, I’m Jessie.
    My Quit Date is October 2nd at 11:0am

    For the next 24 hours, I get 6 cigarettes to the 12 I normally smoke

    For the second 24 hours, I get 3 cigarettes

  88. Hi I smoke a pack a day so ill cut down to 10 then to 5. My main reason for wanting to quit is for myself and health and also for my husband and my 1 & 2 yr old boys. I want to be able to play with them longer with no issues and to set and a positive example for them. I know it is all in my head and that I can do it. My quit day is sun oct 4 @12:15am

  89. Hi everyone my name is Vickie. My quit date is Oct 6, 2015 at 5 a.m. I am allowing myself 10 cigarettes for the first 24 hours. The next 24 hours am allowing myself 5 cigarettes. I want to loosen myself from the grip of nicotine! Why is this habit so hard to break? This will be my 50th time trying to quit but I’m giving it my all. Best of luck to all, this is not easy!

  90. Quit date is October 12th. I have already cut way back because I got the cold that has been going around lately. It settled in my chest, leaving it hard to breathe, a dry and sometime productive cough. I have a very hard time getting phlegm up to the point where I am almost gagging. I’ve had enough of feeling like crap. As of today Oct 8th, I am down to about 8-10 cigarettes a day compared to a pack, sometimes plus a day.By Monday Oct 12th I will be done. I do have a vape but the juice has no nicotine in it. I am going to use this for a bit as I think that will satisfy the craving that comes from holding a cigarette.
    Wish me luck because I’m going to need it, I’ve smoked for too many years now and it’s time for a new beginning.

  91. My name is Khaled.

    My quit date is Oct. 10th, 2015 at 9 pm.

    I am allowing myself 5 cigarettes for the first 24 hours. The next 24 hours am allowing myself 3 cigarettes.

    I have been smoking for 10 years and God help me in quitting

    I need to quit mainly because smoking start make me depressed ,start the day enjoying smoke but after 5th cigarettes things go bad

    Thank you for your work and support

    Love what you do !

  92. Hi, my name is Amanda and my quit date is 10/15/2015.
    Today (Day 1 on the program) I will smoke 5 cigarettes
    Tomorrow (Day 2) I will smoke 3,

    This is my second time around trying this program, the first time I did not keep up with the e-mails and began smoking again 9 days after stopping,

    This time around I will use this community, keep up with the e-mails, respond to other people and get involved in this life saving process.

    I find it particularly hard not to smoke when drinking and in social situations where there are other smokers. Anyone have any suggestions?

  93. Hello everyone,
    My name is linette and I have been smoking for 20yrs since I was 15yrs old.I currently smoke a pack of cigarettes a day,for the next 24hrs I will derease that to half then the next 24hrs I will decrease to 5.I really want to stop smoking.

  94. I kicked a 12 year H habit I can quit this too. My quit date will be when my e-cig (the kind that’s the size and look of a cig) gets here. Then no more real cigs. My habit is about 75% based on ritual (OCD) and the compulsion to have something in my mouth (oral fixation). I will start w 6% nicotine. If I don’t notice a difference, then I will just go to zero. I honestly suggest all who smoke examine their psychological needs that are met first, rather than the chemical addiction. One will make the other fall in line. May the Force be with You.

  95. Hi Everyone, my name is Penny, my quit date was Oct 12,2015 this is going to be a STEEP up hill climb for all of us but well worth in the end. I just keep telling myself EVERY CIGERETTE NOT SMOKED IS A VICTORY. Good Luck to all of us, BE STRONG TAKE CONTROL.

  96. Hi, my name is Sandra; my official quit date is October 22, 2015 at 8:00 p.m.
    I’ve been smoking for a long time; stopped when I was pregnant with each of my two daughters and for some reason started back. I’ve been using nicotine lozenges since last Friday (10/16/2015) and actually didn’t smoke for two days; the first 24 hours I’m allowed 10 cigarettes but will try to limit myself to six; the next 24 hours, I believe I’m allowed five, and will probably smoke five. I’m going to read some of the comments and go to the Facebook page to read some of the comments there. Thanks for the encouragement!

  97. Hi Liz here.
    It is now 10:26 a.m. EST October 22nd.
    My quit date is October 24th 4:00 p.m. EST
    For the next 24 hours I get 10 cigarettes.
    For the second 24 hours I get 5 cigarettes.
    Not sure if I can do this, but I’ll try. Need to for health reasons and my future retirement plans.

  98. Hello,
    I started Chantix 3 days ago and haven’t smoked a cigarette since. I’m 50 and began smoking at 15.My friend Mike passed away last week from lung cancer and we led the same lifestyle. His death was a wake up call and I am going to quit these nasty things.I wish all of you trying to quit, the inner strength to fight this. I will gladly help you any way I can.

  99. So not sure if this is still an active challenge but I need a little bit of a nudge so here’s to hoping it is.
    Quit day May 11, 2016
    Pack a day smoker
    10 today
    5 tomorrow

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