Day 3- QUIT30 Quit Smoking Program

DAY 3 – QUIT30 Program
Smoke-Free for: 1 DAY

Today is the day! Are you pumped!?

At this point you are probably just starting or nearing halfway through your first day with no cigarettes. How are you feeling?

The first day, the trouble is often the drastic switch from smoking to not smoking, the cravings haven’t kicked in too terribly bad so the main thing you need to do is keep busy!

Today is the first day of the rest of your life! Let’s get down into the details of how you can make it through the first day without caving in.


We’ll Start Off Each Day With Some Motivation…


Check out how fast the benefits of not smoking pile up! Just start now and before you know it, you’ll be on your way to being as healthy as you were before you started.

Tips for Day 2

Here Are Some Golden Tips for the Next Few Days – Hang In There!

The first day is mentally hard, you’re grieving the loss of your cigarettes as the cravings start to ramp up. The absolute best thing you can do is reframe how you look at your quit, look at it as a long journey that ends with incredible rewards. If you just make it through the first week, it gets so much easier from there. So just accept that you have to deal with this right now, and try to embrace it even though it’s hard.

Also, try to do some of the following things:

1. Remember that a lot of the negative emotions you’re feeling are because smoking was a long-term habit that you aren’t doing, and it’s driving your brain a little crazy. No big deal, just ride it out.

2. Try thinking about or testing some new rituals to do when you feel the urge. Start doodling, write a journal entry, start cleaning the house, do pushups. Keep your mind and body busy, and the urges of habit will slowly fade.

3. Exercise. Walk, run, row, waddle…whatever you have to do to get your blood pumping. Exercise will not only make you feel better but also help speed up the body’s healing process and detoxification.

4. Water. Drink a ton of water, dehydration is a huge trigger, plus it makes the cravings feel so much worse. Stay hydrated and take the power away from them.

5. You’ve almost gone 24 hours without. That’s a long time, you are 1/3 of the way out of the worst part of quitting (first 3 days). You’re already almost there.

6. Stay away from smokers, smoke, lighters or anything like that. The temptation is always through the roof in the beginning. Seriously, stay AWAY from those crazy triggers.


  1. -Example Comment-

    Hey everybody, just posting for Challenge #3.

    Today has been a struggle. Really fighting with a few things, mainly boredom and some mild cravings.

    I had the day off from work today, so I’ve been sitting around watching TV for a bit longer than I should. I’m so used to walking outside for a smoke during commercials and I’m going a little stir crazy.

    The cravings are slowly getting worse but they are manageable for now. I am honestly just ready to get to bed so I can wake up and start work on Day 2. The sooner I can get through the first 3 days, the better.

    Good luck everyone!

  2. Hi my first day was easier than I thought it would be. I just got a headache. Which I fixed with some parecetamol. I was at work and told lots of people about my quit. I think I was looking for some support. There were mixed reactions. Some joked I wouldn’t last. Some said good on you. Some wanted me to go outside with them to have a cigarette. I decided to ignore anyone with a negative reaction and focus on those who were being supportive. One girl really annoyed me because she quit on the same day. So now it feels like a competition but I will just avoid that route because it’s such a personal battle. I felt so resolved to quit everytime I said no to smoking I felt triumphant. So. A good day indeed!

    • Catherine, good decision to just ignore people who react negatively and for you to focus on the positive. It’s normal for some people to try to stop you from quitting, but as long as you believe that you can and you know that this is for your own good, you won’t be swayed by them.

      Good luck and keep up the good work!

      Who knows, one of these days you might even notice more people you know trying to quit because they’ve been inspired by what you’re doing.

  3. I slipped up and had 3 cigarettes 🙁 it makes me sad but its only a set back its not the end. This morning i smoked one after i woke up and i threw the rest in the trash. I look at it as a set back not a failure. I will try again. Im doing this cold turkey and yesterday we had my sons birthday party with smokers around i couldnt fight it anymore. I felt so bad tho because i had done so good with out a cigarette or patch on until about 5 oclock in the afternoon. But my head is high and i will beat this demon 🙂

    • It’s important to make your home a smoke free zone
      Giving up smoking is the most important thing you can do for your health and the health of everyone around you
      keep going but maybe ask your friends not to smoke near you it’s not too much to ask
      good luck

    • Kendra, baby steps, you’ll be fine… Remember that falling down is not what’s counted here, but the time you stand up and learn from your fall.

      This journey won’t be easy, but you can make it! The Quit Smoking Community is behind you 100%.

      I suggest you read through the comments on this site for motivation and inspiration, or you can also visit

  4. hello, hello…. I quit yesterday and I am not thinking about it at all today. You know drinking and smoking go together, and that is a big trigger for me, so I decided to stop drinking as well. That’s what got me into this mess in the first place.

    • Hi Annie I totally agree I have given up drinking as well
      I am having some people round on Sunday and there is going to be Sangria for everyone
      It will be a test to make sure I don’t run to the shops for cigarettes
      If I can’t control myself I will skip the sangria and drink water instead
      Good luck keep going

  5. I quit n I’m not quitting in quitting 🙂
    I just want to say during this month of fasting I am not allowed to smoke throughout the day even if I want so that’s a big help but the issue I may face is when I eat to brake my fast that’s when the challenge of not smoking during that 6 hour window. Feeling good brave face 😀

    • Thats the spirit!!
      You can fight the urge! I have faith in you,just keep reminding yourself that YOU ARE NO QUITTER and YOU can do this!
      Keep that brave face on Asim!

  6. I am excited abut the quit, but I am noticing that I am annoyed a lot faster than usual. I also am going through a lot of personal stressors. I decided that it is never a bad time to quit. Just quit. I just don’t feel like myself. no matter. I was somewhere where some guys was smoking, and I saw how weird it looked for a person to inhale smoke. It also smelled awful, it made me start hacking

  7. Well, day 3 of cold turkey for me! Been taking peoples advice on here, drinkin some fruit juice, lots of water, mints and chewing gum! Off work on anual leave so its a case of keeping busy, long dog walks and i actually went for a jog today! Feeling good when busy, its when i sit down that i feel like just stuffing my face with all the crap stuff!

    • Hello Jo,

      Aside from keeping yourself busy, try to think of the bad effects of smoking not just to you, but to your loved ones — you may have heard that second hand smoke can also affect health.

      Whenever you have cravings, try to take a pen and paper and write a list of CONS of smoking. You can also write down the benefits you expect to get from being a non-smoker, to prevent you from giving in to that craving.

      Hope this helps. We wish you luck!

  8. I actually gave up 9 days ago but I am going cold turkey as of today
    Yesterday I had an adverse reaction to the patches
    My heart felt like it was coming out of my chest the palpitations were extreme and when I took my BP it read 150/112
    I took the patch off and have not put another one on
    My BP is normal now and I have had an easy day with no withdrawals
    My lucky dog has walked 8 miles with me.
    Its still early days though

    • Hi Natalie, think of that raised BP as a blessing in disguise. At least you’ve now stopped using those patches and can say that you are nicotine free. That’s a win, so congratulations!

      Keep up the good work and remember that you only have 3 choices in life:

      Give up, Give in, or Give it all you’ve got

  9. Today is actually Day 3 of cold turkey for me– so it’s been 72 hrs since my last cigarette. And today by far sucked the worst. My temper is rapid loading and quick fire. Everything irritates me. And my poor daughter is probably suck o hearing me say, “for the love of God… Please STOP TALKING.” And today is the first day I’ve felt heavy withdrawal symptoms. Shakes. Anxiety. Rapid heart beat. Instead of freaking out, I chose to look at it as a great thing! Means my body is searching (and not finding) any remnants of the toxins.

    I have found myself proudly telling anyone and everyone that I quit. Even people I don’t know. And have been amazed at how much it helps. Everyone is so supportive and loving.

    When I start feeling overwhelmed I think small: I’m choosing NOT to have a cigarette this time. It makes it more manageable to make it a small choice. Instead of the giant looming one that it is.

    • Krista, the first few days of the program is difficult. Yes, it will suck, but it will get better. When you stick to this program, you will feel amazing. You can do this!

      The Quit Smoking Community is rooting for you. Feel free to visit our Facebook page to get inspiration, or to get more motivation to continue on this path to a healthier, better, free life.

  10. Initially I was going to allow myself one cigarette today but right now I am ready to say no more. Gave away ecigg as well as a carton to my friend. Think I will flush away the partial pack I still have. All the ashtrays have been moved to porch. Hubby told he cannot smoke in house. I am both excited and scared. I can and will conquer this demon.

    • Hi Char, keep that excitement in you. Dont be scared… When you conquer this addiction, you will feel better and be more confident on yourself.

  11. I started this program a bit differently. I stopped smoking and joined the program later so this is actually my 4th day not smoking. I’m feeling pretty good but my smoking is always something that comes when I’m stressed or if I decide to drink. Neither of those things has happened yet but I know I better be prepared when they do happen. I’ve quit about a dozen times before and I always tell myself the lie that I can have just a couple and control myself. I know now that it’s just not true, no matter how bad I want it to be. Just time to face the facts. In addition to quitting I’ve also started taking supplements and I can feel such a difference in my body. Just gotta keep it up!

    • Hello Liz,

      It’s great to hear you’ve started feeling the difference. You can achieve what you’ve always wanted to achieve, it’s all up to you. You’ve quit several times and you go back to smoking as you’ve said, but this time, tell yourself over and over that it will be different — that you’ll live life “smoke free” and never look back.

      Keep busy whenever you feel the urge to smoke. Think of why you wanted to quit in the first place. Read through the comments here or on our Facebook page We support you and we know you can succeed!

  12. Tomorrow is my first day without smokes. I’ve quit a few times and always went back due to stress in my life which is my major trigger. I don’t seem to have a lot of will power but really want to use this to develop some. I have a terrible cough and my husband seems to thnk he has lung cancer. So scary stuff. I really want to have a baby and don’t want to be smoking. They would be horrible I feel. No offense to anyone that did or does. Just my personal feeling. I’m a recovered addict so I feel quitting will be harder for me than most people as cigarettes were my last vice. But god willing I can do this because I dont want to die a slow painful horrible deathike my dad whom I watch suffer on oxygen to breath. You’d think that would be a big enough motivator no?

    • Effects on smoking are really terribly scary. You can do quitting from smoking. You have been a witness right from your very eyes how painful your dad died. I believe in your motivation. Life a healthy lifestyle!

  13. Day 4 of nicotine free, cold turkey. Each day it gets easier and I only have a few craving a day. I conquer those by focusing on something else and being active.

  14. Well I’m 22 hrs into this new journey and I’m in head is spinning,i feel nauseous every 20mins but…….in hanging in there……..just about

    • Hi John,

      What you’re feeling right now are withdrawal symptoms that will eventually go away, so hang in there. It will get better. In fact, along the way, as you stick to this program, you’ll start feeling great.

      Best of luck to you, my friend.

  15. Hi, i don’t feel good today. Dizzy, like fog around all my head… Can’t think clearly any more. But nobody said it would be easy… no pain no gain.
    Have to do it this time, finally.

    • Hang in there, Boris. Keep in mind that Success is a destination you won’t reach without hard work, trials, pain, and some challenges.

      We believe you can quit smoking — just believe in yourself and stick to the program.

      Every step you take brings you closer to a healthier life free from the seriously bad effects of nicotine/cigarettes.

  16. I tried several times to quit, but always gave in. Not this time my friends and I decided to go COLD TURKEY this time. I decided that Sept 1, 2015 would be my quit date (09.01.15)…a date I could remember and to keep track of the days more easily.
    I had my last cigarette Aug 31st at 9:01 p.m. Slept in the next day (Sept 1st) and when I looked at the alarm clock, the time read 9:01 a.m. That must have been my calling, my personal OMEN.
    Last cig 9:01…alarm clock time 9:01…quit date 9.01. That was an omen to give me a bit of drive to succeed.
    Today is Sept the 6th. I am beginning my 6th day without a smoke. The first few days were tough. I mean they were hell, with days 3 and 4 being the worst.
    I must say that I can definately feel the difference within my body. At age 62 I’m beginning to have much more energy and feel “younger” again. Being retired, divorced, single and living alone I’d love for a nice lady to come into my life to “share” my new found life with. I know…I know…one step and one thing at a time.
    To end, I wish any of you who have quit COLD TURKEY or by any other means the very best of luck. And to to those of you who are trying to quit (like me)…hang in there. YOU CAN DO IT!!!

  17. im finding I get bored easily without smoking not so much the cravings would like to know what some others do to get thru bored times I have played games crocheted read ran walked

  18. Like you Liz I also stopped before finding this program. This is my fourth day. I was tempted to pick back up in order to ‘follow the rules’ of the first two days but I know that was just my addiction trying any excuse to smoke, so i didnt. I actually feel pretty good now. Three days into a jogging program which has helped me have more energy in the day & sleep better at night. Just trying to take really good care of myself. I’m so sorry I put myself through all that smoking all those years, but I can only control today – and just keep making these better choices. 🙂

  19. I didn’t quit today. I have found all sorts of excuses to put if off until Tuesday. I seriously want to be a non smoker and know that my procrastonation is keeping me from achieving that goal. I’m feeling kind of bad about myself but am not going to let that be an excuse to not try it again. So Tuesday it is!

  20. This is actually my sixth day smoke free. I feel so tired. I don’t want to do anything but lay in my couch and sleep. I haven’t really wanted a cigarette but I just feel so tired. I’m not sure one correlates with the other but I do know that I wish it would stop.

  21. This is day #3 and first day quitting going cold turkey

    Wish me luck 🙂

    I think the hardest part is the mental part ,becuase even if the urges faded away the mind will not stop playing you

    Being vigilant and conscious is very important

  22. Hello,

    I am most worried about going out on weekends and not being able to resist the urge to smoke. But I need to take it one situation at a time and not get too ahead of myself. I will be strong enough to overcome the urge to smoke and partake in an activity that is so self-destructive

  23. I slipped up earlier today and had one. I feel like i’m missing out on something when i have the cravings. Keep trying to tell myself that its not a cig i want but instead a drink or snack etc… but after i eat or drink the craving seems worse. I have a stopwatch running from when i smoked last. I try to treat every hour as a reason to celebrate. So far this is the longest i have ever been without any form of nicotine. Every time people piss me off i recite the serenity prayer in my head. I try to realize I have to accept the fact that there are assholes i can’t change. lol. I WILL beat this!!!

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