Welcome to the QUIT30 Quit Smoking Program!

Your program starts soon so be on the lookout for the “Day 1” email! Below is more detailed information on QUIT30, and why it works so well.

Quick Intro

QUIT30 is a free 30 day program that uses the 3 most important things a person needs when quitting: motivation, challenges and accountability. 

MOTIVATION – Over the next 30 days, you’ll receive 11 emails on the most important and difficult days of your quit. These emails will encourage you just when you need it, and give you critical tips to get through whatever day you’re on.

CHALLENGES – Each email will also contain a challenge. You don’t have to do them but we really think they are the most important part of the program. They’ll help you get out of your head and seriously increase your chances of staying quit.

ACCOUNTABILITY – Besides the emails, we also have an active and supportive Facebook group with over 1,000 members. We highly recommend that you join and post whenever you’re going through emotional rollercoasters, cravings, or just if you have a question for somebody who’s been smoke-free for a while.


2 Steps to Get Started

1. Join the Facebook Group!!! Click Here to Join (just request to join and somebody will approve you within an hour or two)

2. After that, check your email. Look for one from us that says ‘DAY 1 of the QUIT30 Challenge’. Read it, then click the link at the bottom of the email to GET STARTED WITH DAY 1!


A Few More Notes


If you’re thinking about putting it off, just know that you don’t even have to give up smoking for the first 2 days of the program! We help you wean off to make the withdrawal less severe.

Don’t have a Facebook? That’s okay, you can still interact with other quitters in the comment sections on each page. But the Facebook group is so helpful to so many people that we just have to recommend it.

You may want to consider getting a single notebook to write some things down throughout this process. A digital notepad will also work but some people prefer to write the old-fashioned way!


Having issues? Please don’t hesitate to email us at max@quitsmokingcommunity.org if you are having any problems with the course!

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  1. I had been smoking for 53 years.
    Five days ago, when I took the first drag of the day, I felt a sharp pain in my throat and could not draw again from my cigarrete. I panicked and started looking at the details of my medical cover: cancer treatment is expensive.
    I stopped smoking (more because it was difficult to draw in smoke). To overcome the craving, I bought nicotine gums. Each time I get the urge – every four hours or so – I pop in a gum. I get hicups for a minute but the craving goes. It’s been five days now without cigarrete but have consumed about 15 gums.
    I don’t know how I am doing.

    • Well the nicotine gum is at least a bit better than smoking, but your main goal should be to get off of nicotine altogether. The gum has some potential bad side effects as well, like mouth cancer. But if you use them to wean yourself down and eventually quit, than it’s a good idea.

      • Thanks, Kentaro.
        The nicotine gum pack came with instructions – prescribes a planned gradual reduction of gum intake: starting from 12 a day in the first week to 1 a day when in the 12th week. It says nicotine urge reduces with time. I think I’ll follow the ‘dosages’ prescribed and if that does not help, I’ll think of quitting nicotine altogether.
        It’s been seven days now and I had a very strong urge to light up in the morning!

        • Yeah exactly! As long as you do actually follow the plan on the box, it’s totally acceptable. I just wanted to caution you about switching addictions because I was addicted to the gum for about a year and it wasn’t that fun. But you seem determined to stick with the plan, so do what works for you!

  2. Hi ya’ll I’m on day one of no nicotine. So far it hasn’t been that bad. Did get cranky once with my husband and felt like I was in space for about 15 min. When I have a wave of desire for nicotine I just remind myself it won’t last forever.

  3. Day 1 of the program day 7 of being a non smoker. I have faced the reality that I’ve been spending mad money that could take care real necessities in stead of spending 7 and some change on the cigarettes. My bedroom smells so fresh now that those little devils are a thing of the pass. HIP HIP HOORAY!!!!

    • That’s great to hear, Shanell! As early as now, let me congratulate you — I know you can make it, especially since you’ve started to see the pros of being a non-smoker. Imagine how much you could save from not buying cigarettes. Think about what you’d like to buy from those savings — this is one way to stay motivated on quitting.

  4. I not really have a comment right now just that I quite cold terkey 4 days a go and really need a smoke trying to stay strong hope u r rite about the 2 week thing

    • I am a new bee and I just want to say quitting cold turkey is the balls. I am very proud of you this will be my last pack of cigarettes I really want to quit not only for myself but my grand children. I live them with all my heart. I think I can do this.

    • Hi Isiah,

      Remember, Every beginning is difficult, but it gets easier from there on. It’s normal for you to have cravings, especially at the start of the program. Take it one step at a time. You can do this! I suggest you read through the comments here on the site — you’re sure to find people who are now close to the end or even at the end of the program. You can also visit our Facebook community and get support from there. Go to https://www.facebook.com/quitsmokingteam and see motivational messages from us and from others who’ve tried this program.

  5. Day 24 of not smoking and I feel tired all the time. I have had two lapses. One on day 18 when someone made me so mad, I went to the garden and smoked my first full cigarette. My chest pained for the rest of the day. The next day I took three drags. That’s been it. What worries me the most though are the chest pains because they’ve been on and off since the cessation. I motivated my husband to quit. He’s on 12 hours and I’m really proud of him. He’s been a 30 a day smoker for 23 years.

    • I quit on July 21. Been using Chantix and don’t think I could do it without it. I love smoking but am quitting out of fear. Like you I am so tired and can’t figure out why.

  6. Rose,

    Smoking a cigarette isn’t going to get back at the person! Even though I’m sure you’ve heard of that before.

    I would recommend trying to meditate (just sit in silence) whenever things get overwhelming for you. Meditating isn’t some hippy dippy thing anymore, it’s just a way to silence the constant chirping of your mind.

    As for the chest pains, I can’t comment on those but I would advise seeing your primary care physician.

    Good luck to you and your husband!

    • It’s going to be a little bumpy but you’ll make it through. Try not to look at quitting as something to be scared of or something really terrible, just give it a more “I can do this, I’m ready for this” attitude and it takes the negative power away from the withdrawal.


    • That’s amazing that you still play hockey! Just stick with this, it’s only a few days of cravings and then you’ll be feeling much better!

  8. Hi everyone.
    I have emphysema real bad from smoking..And asthma. Plus I live in the worst place to have lung diseases..TN. I am allergic to every plant, tre and weed except 1. Took the allergy tests. I can’t breathe and cough and choke every morning. It is time for me to do this. I am really scared though. Once I quit for 4 years and my lungs became supersensitive to everything. Perfumes, etc. I was always in ER. So, that scares me because I died for 3 minutes in an ambulance after having total resp. failure. I wasn’t smoking then. Scared, but determined not to die a slow agonizing painful death from cancer. Thankyou. I will be more upbeat in my next post. I am 52. And these stupid things are not stealing anymore of my health.

    • Hi Mary, I’m glad you made the choice to start quitting smoking. Based on your experiences, I understand why you feel scared. You can think of how having cancer or smoking related diseases are scarier than quitting smoking and that will help you become stronger against smoking. We all have the power to make the best choices and not let tobacco companies or nicotine have power over us. Good luck and I have a feeling you’ll succeed!

  9. I quit for 2 1/2 years and was doing good. Today, Last week, and the week before that I smoked about a total of 10 cigarettes and I am disappointed in myself. I don’t want to get emotional because then I won’t quit, and I set a quit day for tomorrow. I’m willing to accept help

    • Annie, it’s normal to have those cravings and probably give in to them years after you’ve quit smoking. It’s only been 2 weeks since you’ve started smoking again and you definitely can start quitting and succeed, the way you did 2 1/2 years ago. As Ralph Waldo Emerson said: “Our greatest glory is not in never failing but in rising up every time we fail.”

      So rise again after your “fall” and believe that you’ll be on your way to feeling good again, because you quit smoking.

  10. Been trying for a while to quit. I can get to the 11-12 hr mark but no farther. So here we go again. Ain’t giving up.

  11. I am on the fourth day. It has been tough. cold sweat, numbness in extremities, insomnia, cold like symptoms. I am tired all the time it is terrible, but I found by keeping my daughter around me it motivates me to quit. I do miss relaxing on the porch with a cigar and glass of wine, but now I need to relax without the things that will kill me

    • Hi Aaron,

      What you’re experiencing are Withdrawal Symptoms and it could last for weeks, but don’t give up. Those symptoms will be gone eventually and your body and soul will feel great from quitting smoking. It’s good that you’ve found your motivation to quit smoking — your daughter.

      I suggest you read through the comments on this site and be inspired by others who’ve totally quit smoking, or who are nearing the end of this program. You can also visit our Facebook page (https://www.facebook.com/quitsmokingteam) and get support from the community.

      I’d like you to also try a new hobby or go back to an old hobby — something you really enjoy doing as that can help you take your mind off having a cigar with a glass of wine. Good luck!

  12. It’s been 49 hours since I last smoked. Stopped because I had food poisoning. When I felt better I wanted to smoke, I stopped and thought, if I could go 24 hours without smoking then I can go without smoking at all. So nibbling on sweets etc don’t help me, I do find that water helps though. As well as black sugarless coffee. And most importantly, getting rid of 14 box’s of cigarettes, so that even if tempted, the devil won’t have lollipops to bribe me with.

    • Lindi, that’s a great way of thinking! You’re right, if you can go on for one whole day not having a single smoke, then you can also do that for 2 days, 3 days, 4 days, and so on. You just need to find something to take your mind off those cravings. It’s good that you are having “good reaction” from water and coffee. You can also try engaging in a hobby whenever you have the urge to smoke. Maybe there’s something you’ve been dying to try e.g. yoga, pilates, painting, etc.

      And yes, making sure there isn’t any single cigarette in your home is an important step.

      You can do this!

  13. I left a post before, geuss it didnt get in, so , im choking on clean air now which is scary. I stopped smoking real cigarettes four days ago and am trying these electronic cigarettes with the vapor smoke..I geuss this counts as a step in the right direction right??? Anyway, I have been having horrible coughing , gagging and wheezing, itchy throat ans watery eyes and I been poping halls just fir a little relief.Never had alergies before but maybe, I dont know. Does anyone else have a tip on stopping the smokers cough? Oh yeah, smoked for 32 years quit doing pregnancies and hospital stays so maybe thats 28 years (smile).

    • Mia, I quit for 2 weeks a couple of years ago. I got what seemed to be a terrible cold. (actually is the body sloughing off toxins from cigs ect) anyway I got mad cuz
      here I was finally stopped cigs and got sick..:) I started smoking again and here I am!
      Just hang in there and good luck. Thank you for sharing what you experienced.
      It’s already a help for me so I don’t do that same number on myself again if I get a “cold” . also there is a homeopathic called BHI that has a remedy called.. cough..
      It worked for me and several people I shared it with. online or health food store..
      u might want to try it. just put in BHI/Heel remedy.. Cough..
      just one thing. homeopathic remedies get cancelled..not work.. with camphor,,eucalyptus ect. so Halls would keep it from working. (if u decide to try it) oh sometimes coffee will stop it too.
      I am on my first day…did not do too great..when I saw I cud smoke first two days..
      I dug cigs out of trash….(got a reality check..whew!) so I am glad this site is here.)

    • Hello Mia, what you’re experiencing are withdrawal symptoms from the nicotine. Every quitter (or those who try to quit) experiences those. However, you’ll be glad to know that those withdrawal symptoms will disappear eventually. It could take weeks, but hang in there, as it’s all worth it!

      As for the cough — it’s the result of the body starting to get rid of the mucus build up caused by smoking. Drink plenty of fluids e.g. fruit juices, tea, or cold water to help relieve cough, dry throat and nasal drip.

      The Quit Smoking Community believes in you! Good luck!

  14. I’ve been thinking about quitting for quite sometime. I don’t enjoy smoking anymore, and find myself smoking as a way of procrastination, remedy for boredom, and habit. Anyway, here goes!

    • Good luck, Cheryl! Thinking about quitting is the first step. The fact that you no longer enjoy smoking will really help you succeed. Remember that you can achieve things that you want to achieve, and in this case, it’s quitting smoking.

      We hope to hear from you soon and hoping for positive feedback from you. You can also get support from our community on Facebook https://www.facebook.com/quitsmokingteam.

  15. I’m on day 3 of cold turkey. I’m actually surprised on how well I’m doing. Other than the tired and laziness, it’s going well. Gum and water are my new best friends. Caffeine intake has cut down too because obviously coffee and smokes go together. My biggest concern is my boyfriend who smokes 1-2 packs a day. I’m not sure how I’m going to do when I’m there. Hopefully my will power will be strong enough

    Good luck to everyone 🙂

    • Glad to hear you’re doing well, Michelle! Keep it up! Tiredness and laziness are withdrawal symptoms and they’ll be gone eventually, you’ll see.

      It will be difficult because your boyfriend smokes, but believe that you have the power — not the nicotine, not the cigarettes, or tobacco companies. You are in control and who knows, you might even inspire your boyfriend to lessen the number of cigarettes he smokes, or quit smoking totally.

      Good luck and thank you for sharing your experience!

  16. Almost finished with day 3 of being a non smoker…. all cold turkey. I feel like I’m going a little crazy today and am ready to club my husband for not sharing his cigarettes with me! But I’m glad he’s not. I need to quit to be a healthy me and a healthy mom. When the cravings come it it just so hard to combat them but I know I can do this. I’m strong! I can’t wait until this part is over!

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