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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!


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Quit Smoking Community

160 Responses to "Day 1 – Quit30 Program"

  • Kentaro
    June 5, 2015 - 11:24 am Reply

    -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)

    • Whitney
      July 9, 2015 - 8:21 pm Reply

      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

      • Tyler Bullock
        September 8, 2015 - 9:52 pm Reply

        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.

    • Meg
      July 27, 2015 - 11:24 pm Reply

      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

      • Tyler Bullock
        September 8, 2015 - 9:55 pm Reply

        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!

  • denise maida
    July 1, 2015 - 7:56 am Reply

    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?

    • Tyler Bullock
      September 8, 2015 - 10:04 pm Reply

      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.

    July 3, 2015 - 5:25 pm Reply

    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

    • Tyler Bullock
      September 8, 2015 - 10:07 pm Reply

      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.

  • Cheryl Hall
    July 5, 2015 - 2:22 pm Reply

    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

    • Tyler
      July 7, 2015 - 2:54 pm Reply

      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!

    • kyong
      July 14, 2015 - 1:38 am Reply

      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).

  • Kim
    July 6, 2015 - 7:17 am Reply

    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

    • Tyler
      September 5, 2015 - 4:56 am Reply

      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…

  • Sarah L.
    July 6, 2015 - 7:32 am Reply

    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.

    • Tyler Bullock
      September 8, 2015 - 10:12 pm Reply

      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 https://www.facebook.com/quitsmokingteam for support.

      Good luck and believe that you can!

  • Bobby
    July 9, 2015 - 2:49 am Reply

    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 .

    • Tyler Bullock
      September 8, 2015 - 10:16 pm Reply

      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 https://www.facebook.com/quitsmokingteam.

      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!

  • Gena
    July 9, 2015 - 7:31 am Reply

    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!

    • Tyler
      September 5, 2015 - 5:05 am Reply

      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.

  • manoori
    July 10, 2015 - 8:48 am Reply

    My quit date is July 12th at 9pm. I smoke 10 cig a day. For next 24 hours I will have 6 and 3 by next 48 hours.

    • Tyler Bullock
      September 8, 2015 - 10:18 pm Reply

      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.

  • Asim
    July 11, 2015 - 1:53 pm Reply

    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

    • Tyler
      July 21, 2015 - 3:09 am Reply

      Thank you for the tip Asim!

  • Ruchir
    July 13, 2015 - 10:31 am Reply

    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

    • Tyler
      July 13, 2015 - 9:29 pm Reply

      Look at you go!
      YOU can do this! Just keep a positive mind set and you’ll be good to go!
      Good luck Ruchir!!

  • kyong
    July 14, 2015 - 1:11 am Reply

    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.

    • Tyler
      July 14, 2015 - 8:07 pm Reply

      Hey if you did it once you can do it again!
      Dont give up!

      Good Luck!!

  • Chantal
    July 14, 2015 - 1:51 am Reply

    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

    • Tyler
      July 21, 2015 - 3:09 am Reply

      Woot woot! Good luck!

  • Daniella
    July 16, 2015 - 7:23 pm Reply

    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.

    • Tyler
      July 21, 2015 - 3:09 am Reply

      That is definitely a side effect! Just stick with it and your energy levels will come back stronger than before

  • Beth
    July 21, 2015 - 3:10 am Reply

    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.

  • Tricey
    July 22, 2015 - 2:23 am Reply

    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.

    • Tyler
      July 22, 2015 - 2:39 am Reply

      Woohoo! Love the enthusiasm, best of luck!

  • Ed
    July 22, 2015 - 6:55 pm Reply

    6:45am on July 20, 2013 is my quit date/time. I smoked my last cigarette at 6:40am.

    • Tyler Bullock
      September 8, 2015 - 10:20 pm Reply

      Best of luck, and congratulations on taking the first step to quitting smoking!

  • Jo
    July 23, 2015 - 7:59 am Reply

    23rd July, day 1, cold turkey! Got to be dun!

    • Tyler Bullock
      September 8, 2015 - 10:23 pm Reply

      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.

  • Harriet Myers
    July 23, 2015 - 9:38 pm Reply

    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!

    • Tyler
      September 5, 2015 - 5:11 am Reply

      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!

  • LaToya
    July 24, 2015 - 4:20 pm Reply

    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!!

    • Tyler Bullock
      September 8, 2015 - 10:24 pm Reply

      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!

  • Ron
    July 25, 2015 - 1:21 pm Reply

    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. 🙂

    • Tyler Bullock
      September 8, 2015 - 10:29 pm Reply

      Good luck to you. Ron! We believe you can do this — The Quit Smoking Community is with you all the way!

  • Nichole
    July 27, 2015 - 2:12 pm Reply

    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.

    • Tyler Bullock
      September 8, 2015 - 10:32 pm Reply

      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!

  • Jamie
    July 28, 2015 - 2:28 am Reply

    Hi I’m going to quit on July 29 at 8:00 am the first day I get ten cigs and five the next then hopefully no more

    • Tyler
      September 5, 2015 - 5:12 am Reply

      Keep motivated, Jamie! You can do it… Thumbs up for you…

  • Nisha
    July 28, 2015 - 6:24 am Reply

    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

    • Tyler Bullock
      September 8, 2015 - 10:35 pm Reply

      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!

  • Mark
    July 28, 2015 - 5:27 pm Reply

    My name is mark and I am kicking this habits ass cold turkey day four

    • Tyler Bullock
      September 8, 2015 - 10:34 pm Reply

      Hi Mark, great to hear! Show ’em you’re boss!

  • Jessica
    July 28, 2015 - 6:12 pm Reply

    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.

    • Tyler Bullock
      September 8, 2015 - 10:39 pm Reply

      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 🙂

  • ps
    July 29, 2015 - 5:08 pm Reply

    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.

    • Tyler
      September 5, 2015 - 5:14 am Reply

      You can stop this addiction ps… I believe in you. You can do this!

  • Luyanda
    July 29, 2015 - 6:14 pm Reply

    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.

    • Tyler Bullock
      September 8, 2015 - 10:42 pm Reply

      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.

  • Mia Briggs
    July 29, 2015 - 7:46 pm Reply

    Just want to say GOOD LUCK EVERYONE!!

  • kristy
    July 30, 2015 - 3:17 am Reply

    What if I am the type of person that has always had to do any sort of change on Mondays. How do I get past that?

    • kristy
      July 30, 2015 - 3:36 am Reply

      Never mind. It is time for a change. For me and my husband who does not smoke. It is July 28 11:35pm and with this groups help. I have just smoked my last cigarette.

      • Sarah
        August 5, 2015 - 3:26 pm Reply

        How’d you do??

      • Tyler Bullock
        September 8, 2015 - 10:46 pm Reply

        Hi Kristy,

        Good luck! As Theodore Roosevelt said, “It is hard to fail, but it is worse never to have tried to succeed”. Let us know how it goes. 🙂

  • Toni
    July 30, 2015 - 12:11 pm Reply

    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

    • Tyler Bullock
      September 8, 2015 - 10:50 pm Reply

      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!

  • Katharine
    July 30, 2015 - 2:45 pm Reply

    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 🙂

    • Tyler
      September 5, 2015 - 5:17 am Reply

      Hello Katharine, I am hoping this will work for you too… Good luck!

  • fatimah ihsan
    July 30, 2015 - 8:06 pm Reply

    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.

    • Tyler Bullock
      September 8, 2015 - 10:52 pm Reply

      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.

  • Eddy
    July 31, 2015 - 8:00 pm Reply

    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.

    • Tyler Bullock
      September 9, 2015 - 2:53 am Reply

      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.

  • Aaron
    August 1, 2015 - 8:52 pm Reply

    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!

    • Tyler Bullock
      September 9, 2015 - 2:56 am Reply

      You can do this, Aaron! Take it one step at a time, e.g. 8 cigarettes to 5 cigarettes and before you know it, you’re used to Not smoking. If you need the motivation or inspiration, read through the comments here, or visit our community on Facebook https://www.facebook.com/quitsmokingteam.

  • Shelby
    August 2, 2015 - 12:33 am Reply

    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.

    • Tyler Bullock
      September 9, 2015 - 2:58 am Reply

      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!

  • Jess
    August 4, 2015 - 2:34 pm Reply

    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.

    • Tyler Bullock
      September 9, 2015 - 3:02 am Reply

      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!

  • Char
    August 4, 2015 - 10:34 pm Reply

    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.

    • Tyler Bullock
      September 9, 2015 - 3:07 am Reply

      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!

  • Celia
    August 5, 2015 - 12:44 am Reply

    My quit date is August 6, 2015
    I will smoke 12 cigs in the next 24 hours

    • Celia
      August 5, 2015 - 9:54 am Reply

      What does comment is awaiting moderation mean?

  • Celia
    August 5, 2015 - 12:46 am Reply


  • Celia
    August 5, 2015 - 9:55 am Reply

    I will smoke six cigs tomorrow

    • Tyler Bullock
      September 9, 2015 - 3:09 am Reply

      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. 🙂

  • Sarah
    August 5, 2015 - 3:28 pm Reply

    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….

    • Tyler Bullock
      September 9, 2015 - 3:11 am Reply

      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.

  • Katherine
    August 6, 2015 - 1:50 am Reply

    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!!’

    • Tyler
      September 9, 2015 - 3:15 am Reply

      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.

  • Cheryl
    August 7, 2015 - 12:10 pm Reply

    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. 🙁

    • Holly
      August 20, 2015 - 1:38 pm Reply

      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.

    • Tyler
      September 5, 2015 - 5:21 am Reply

      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!

  • Rose
    August 7, 2015 - 3:30 pm Reply

    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.


    • Tyler
      September 9, 2015 - 3:19 am Reply

      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!

  • Cyndi
    August 8, 2015 - 11:12 pm Reply

    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.

    • Tyler
      September 9, 2015 - 3:23 am Reply

      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 https://www.facebook.com/quitsmokingteam.

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

  • Vv
    August 10, 2015 - 3:03 am Reply

    Hi guys

    Going to finally do it after 20 years !!

    Wed 12 August 2015

    Today 12

    Tuesday 5 !

    • Tyler
      September 5, 2015 - 5:23 am Reply

      Vv… finally, the wait is over! Quitting smoking will be the best decision you have decided for your life. Best of luck for you…

  • Jenni
    August 10, 2015 - 7:58 pm Reply

    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.

    • Tyler
      September 9, 2015 - 3:25 am Reply

      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!

  • JVA
    August 10, 2015 - 10:14 pm Reply

    NeXT 24 Hrs 10 cig
    NeXT 24 5 cig
    Quit date august 12 6:00pm

    • Tyler
      September 9, 2015 - 3:26 am Reply

      Good luck, JVA! You’re on the right track. We’re here behind you on your journey to being a non-smoker.

  • Judi
    August 11, 2015 - 3:14 am Reply

    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!

    • Tyler
      September 9, 2015 - 3:28 am Reply

      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.

  • Lindsay musicant
    August 11, 2015 - 6:49 am Reply

    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

    • Tyler
      September 9, 2015 - 3:31 am Reply

      Good luck, Lindsay! It’s never too late to quit smoking and we are rooting for you. Wishing your husband will be inspired to quit smoking too when he sees your progress.

      For motivation or inspiration, I suggest you check out the comments on this page or visit our community on Facebook https://www.facebook.com/quitsmokingteam

  • Sisdy
    August 11, 2015 - 1:10 pm Reply

    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.

    • Tyler
      September 5, 2015 - 5:26 am Reply

      I wish you luck! Hope to hear from you soon…

  • Kathy
    August 11, 2015 - 3:49 pm Reply

    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!

    • Tyler
      September 5, 2015 - 5:28 am Reply

      That’s the spirit, Kathy! keep motivated and looking forward enjoying a long life with your family and friends…

  • Sarah
    August 11, 2015 - 5:22 pm Reply

    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!

    • Tyler
      September 9, 2015 - 3:35 am Reply

      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!

  • Pam
    August 11, 2015 - 11:19 pm Reply

    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.

    • Tyler
      September 9, 2015 - 3:37 am Reply

      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.

  • Mark
    August 12, 2015 - 12:03 am Reply

    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.

    • Tyler
      September 9, 2015 - 3:40 am Reply

      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.

  • Trish
    August 12, 2015 - 10:42 pm Reply

    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!!! 🙂

    • Tyler
      September 5, 2015 - 5:31 am Reply

      Keep trying, Trish! When you quit smoking, you’re not saving your money but you’re saving your most treasured life… I wish you all the best in life!

      • Tyler
        September 5, 2015 - 5:32 am Reply

        *you’re not ONLY saving your money…

  • Moe
    August 13, 2015 - 8:21 pm Reply

    My name is Moe
    My quit date is August 15
    Today I get to smoke 5 and sat 3
    Good luck to all of you guys

    • Tyler
      September 9, 2015 - 3:42 am Reply

      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.

  • Aman
    August 14, 2015 - 11:22 am Reply


    Next 3 days, it will be only 3 cigarattes.

    Next 5 days, only 2 cigarattes.

    Just want to quit this shit!!!

    • Tyler
      September 5, 2015 - 5:38 am Reply

      Keep going, Aman! Good luck to you…

  • Aman
    August 14, 2015 - 11:23 am Reply

    My official quit smoking day is 18th August.

  • Courtney Annin
    August 14, 2015 - 11:49 pm Reply

    Hey, Im Courtney my quit date is 8/17/2015 I get 10 cigs in the next 24 hours and 5 in the next 24

    • Tyler
      September 5, 2015 - 5:39 am Reply

      Hey Courtney, keep motivated and determined on quitting smoking… Good luck!

  • deborah
    August 15, 2015 - 10:21 pm Reply

    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

    • Tyler
      September 9, 2015 - 3:44 am Reply

      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!

  • Kim
    August 16, 2015 - 2:43 pm Reply

    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.

    • Jeff
      August 21, 2015 - 1:31 am Reply

      So how ya doing? 🙂 Feel better?

    • Tyler
      September 5, 2015 - 5:40 am Reply

      I wish you the best of luck! Your dear loves you so much…

  • Jennifer
    August 19, 2015 - 2:50 am Reply

    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!

  • Jenn
    August 19, 2015 - 8:55 pm Reply

    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.

    • Tyler
      September 9, 2015 - 3:50 am Reply

      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!

  • Matilda
    August 19, 2015 - 9:09 pm Reply

    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.

    • Tyler
      September 5, 2015 - 5:42 am Reply

      Move on and never stop trying to quit from smoking! I believe you can do it this time…

  • Lorraine
    August 19, 2015 - 11:07 pm Reply

    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

    • Tyler
      September 5, 2015 - 5:43 am Reply

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

  • Jen
    August 20, 2015 - 1:29 am Reply

    Hello Jen here!

    Quit date is Saturday @ 9:30pm

    I can have 10 for the first 24 hrs then 5 the following 24 hrs. Wish me luck!

    • Tyler
      September 5, 2015 - 5:44 am Reply

      I wish you luck, Jen!

  • Nicole
    August 20, 2015 - 4:20 am Reply

    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!

    • Tyler
      September 5, 2015 - 5:49 am Reply

      Hello Nicole, keep yourself busy… Good luck to you too!

  • Holly
    August 20, 2015 - 1:35 pm Reply

    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.

  • Norm
    August 20, 2015 - 7:19 pm Reply

    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!!!

    • Tyler
      September 9, 2015 - 3:52 am Reply

      We wish you luck, Norm. You can do this! We are rooting for your success.

  • Mandie
    August 21, 2015 - 12:34 am Reply

    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

    • Tyler
      September 9, 2015 - 3:55 am Reply

      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.

  • Jeff
    August 21, 2015 - 1:30 am Reply

    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!

    • Tyler
      September 9, 2015 - 3:59 am Reply

      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!

  • Yuva
    August 22, 2015 - 2:31 am Reply

    Hai, my quit date is 23.8.2015
    I have many other ways to. Let me take d
    This challenge

  • Yuva
    August 22, 2015 - 2:45 am Reply

    Hai, my quit date is 23.8.2015
    I have tried many other ways to. Let me take
    This challenge

    • Tyler
      September 9, 2015 - 4:01 am Reply

      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!

  • Patty Christian
    August 22, 2015 - 4:07 am Reply

    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.

    • Tyler
      September 5, 2015 - 5:51 am Reply

      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…

  • Elizabeth Young
    August 23, 2015 - 11:18 pm Reply

    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…

    • Tyler
      September 9, 2015 - 4:03 am Reply

      Good luck, Elizabeth! Consider August 25 as the start of your smoke free life.

      Do update us on your progress, we’d love to hear from you.

  • John
    September 2, 2015 - 2:16 pm Reply

    After 30 years…..giving this a real go …..for me and the kids

    • Tyler
      September 5, 2015 - 5:53 am Reply

      Glad to hear that from you, John! Your life is the most important to your family.

  • Boris
    September 2, 2015 - 8:12 pm Reply

    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!

    • Tyler
      September 9, 2015 - 4:06 am Reply

      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 https://www.facebook.com/quitsmokingteam to gain more motivation and inspiration.

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

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