Timeline to Quit Smoking: The Steps to Freedom

Everyone is on their own clock. When it comes to quitting smoking, you might compare yourself to others and think they’re ahead or behind, but they’re just moving at their own pace. 

You can create a timeline that fits your comfort level and the speed you can handle. It doesn’t matter if you start slowly, like cutting out just one cigarette a day—the important thing is to get started and keep going. 

Now, let’s discuss how you can set a timeline that helps you, even if it’s slow and steady, successfully quit smoking for good.

Prepare, Prepare, Prepare.

This might sound obvious, but it’s worth repeating—you need to prepare yourself fully when you start your journey to quit smoking. 

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As you create your “quit-smoking timeline,” make sure you’re mentally, emotionally, and physically ready. This will help you set clear goals and envision the kind of person you want to be during and after the process.

Find Your ‘Why’

Dig deep within yourself and figure out what pushes you to quit smoking. 

Is it because of a health scare? Do you want to protect your family and create a smoke-free environment at home? 

Or maybe you want to be more financially responsible by choosing not to spend money on cigarettes?

Your list of “whys” can be endless. 

Whatever your reasons are, make sure they’ll remind you of why you started and help keep you on track when you feel like giving up.

Set Your Quit Date

You can take it slowly, but not aimlessly. Now that you’ve set your goals, choose a specific date to quit smoking.

Give yourself up to 14 days from the moment you decide to quit. This gives you time to prepare but also adds some pressure so you don’t become complacent or let your cravings take over.

Plan a Schedule of Activities Per Day

A quick heads-up: your first week of quitting could be really challenging, especially when you don’t have much to do. 

As you already know, resisting nicotine’s addictive pull can be exhausting. But don’t get discouraged. Just try to take your mind off it.

Do your best to stay distracted and productive while having fun. Diverting your attention to planning activities or learning new skills can help.

But choose your activities carefully. Be cautious not to replace your nicotine addiction with another just to cope. 

Another important reminder: During your first week, stay busy, but not too busy. Too much mental and physical stress can trigger cravings and slow down your progress.

Talk to Your Friends and Family About Your Decision

Your first few steps will feel difficult if you lack the support needed to take them. If you’ve finally decided to stop, let your friends and family know about your decision. Ask them to stop smoking in your presence or have you buy or hold a cigarette.

In case some family members or friends continue smoking and disregard your decision, consider staying away from them for a while. Then, consider finding a stop-smoking community that will support you on your journey.

Try to Ensure Everything Goes Well

During the two weeks before your quit date, try to prepare for anything that could go wrong and cause you immense stress. Taking the first step is hard enough, and you’ll feel you want to stop immediately if you feel stressed. 

If your car won’t start on a work day and you need to get towed, you’ll be stressed, and you’ll want to smoke. 

Situations like these can easily discourage smokers who are trying to quit. To avoid forgetting anything or having any troubles, list anything that could possibly go wrong during your quitting timeline. 

Don’t Be Too Hard on Yourself

More importantly, also remember that some things are always out of your control. Calm yourself in the face of a slip-up and do not beat yourself up if you do smoke on the first week. 

Remind yourself that you can do better, and can still continue on the path to wellness despite any other slip-ups later on.

To reduce any chances of temptation, you can create a reward system for yourself. Reward systems have been proven effective in helping quitters to stop smoking for good. For instance, when you get through the first week of no cigarettes you can buy yourself something you’ve always wanted, regardless of the price.

You’ll likely have already saved over a hundred dollars by now. Treat yourself!

Consult a GP

A medical professional has the expertise and experience to help you stop smoking for good. They have designed successful quit journeys that helped others in the past. GPs can give you a customised smoking cessation programme and the right tools to help you manage any strong withdrawals and cravings during your first week.

Nicotine Replacement Therapy (NRT)

NRT products, which come in the form of lozenges, gums, sprays, inhalers, and patches, introduce a small amount of nicotine into your system to curb the strong cravings and withdrawals you’ll experience during the first week. 

A few hours after your last cigarette, your body will notice the low level of nicotine and start to nudge you repeatedly. With NRT products, you can easily deal with these cravings and wean your body away from its nicotine dependence.

Nicotine Vaping Products (NVPs)

For some smokers, NRTs aren’t enough to help keep their cravings at bay. Sometimes, their morning coffee or social life with friends triggers their need to have a cigarette. If your GP finds NRTs ineffective for you, they may recommend pharmacy NVPs as a second means to help you.

NVPs from pharmacies, made under the most stringent requirements, have helped many smokers finally kick the habit. A recent Cochrane Review revealed high-certainty evidence that NVPs are more effective than NRTs in helping people quit smoking.

Timeline After Quitting Smoking: Navigating the Post-Cessation Period

As we’ve mentioned, there would be significant changes in your life during the first weeks you stop smoking. Withdrawals can feel extreme — to the point you feel anxious and nauseous all the time.

Fortunately, these symptoms don’t last. Within a few days or weeks, there would be noticeable improvements in your sense of smell and taste. You’ll also find you’re breathing much easier. Within a month, you’ll have almost zero nicotine dependence and find that you can walk or physically do anything much further than before.

While some ex-smokers might ‘slip-up’ and light up a ciggie at some point, it pays to know that failure is part of the process. But it doesn’t mean your mindset should be ‘I can keep on failing because I can still try again tomorrow’ — it should be that you keep on trying to stop smoking.

Every failed attempt wherein you’re mindful of the reasons you failed and why you still need to keep trying to quit smoking should always be your priority. And, it’s okay if you feel a bit of trouble managing yourself after a failed attempt — don’t be afraid to seek help from a GP or friends and family.

Summary

Don’t expect yourself to create a complete timeline to quit smoking during your first week. Instead, focus on taking the first baby steps in your planned timeline after you quit smoking. It’s okay to have some slip-ups, but be prepared to get back on track and help yourself focus on your goals.

You’re probably reading this post because you want to know how to take the first steps towards being free from smoking. You’re in the right place.

Smokefree Clinic gives you access to many medically reviewed and trustworthy resources that can inform and aid you in your path to wellness, so have a look around! 

If you’re ready to get started, Smokefree can connect you to Australian healthcare professionals who excel in helping patients quit smoking for good.

Link Reference:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083832/
• https://www.cochrane.org/news/latest-cochrane-review-finds-high-certainty-evidence-nicotine-e-cigarettes-are-more-effective