Pick your quit date, and everything that goes with it.
Quit today, or prepare for a few days? The tool sets the date, lists what to do beforehand, and places the milestones for the first 24 hours, the third day and the seventh.
Your quit date
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To do before
Your milestones
7-day nicotine-free challenge: the free programme
A free seven-day programme to quit nicotine: understand your triggers, prepare your environment, handle cravings, get through the first week.
Why a date, and not "soon"
A chosen date turns an intention into an appointment. It allows you to prepare the day before, warn the people around you, and anticipate the first risky situations. A short horizon — zero to fourteen days — is usually more sustainable: beyond that, the deadline becomes abstract and the momentum fades.
The milestones shown are informational markers drawn from public health sources, not a prediction about your case.
FAQ
Should I pick a particular day of the week?
Pick a day whose shape you know and that does not concentrate your risky situations. For many people an ordinary weekday is simpler than a Friday night or the start of a holiday.
What if I miss my date?
You set another one. A missed date says nothing about your ability to quit; it says the preparation was not finished. Pick the preparation list back up where it stopped.
Can I start the challenge before my quit date?
Yes, and it is recommended. The first two days of the challenge are about observation and preparation, which happen while you are still using.
Related guides
How to quit nicotine: the five-step method
The five steps that separate an attempt from a quit that holds: measure, spot, set a date, prepare for cravings, track. Sources cited.
Read the guideNicotine cravings: how long they last and what to do
A craving usually lasts five to ten minutes. What sets it off, why it falls on its own, and five short techniques to decide on in advance.
Read the guideHow to quit vaping: the method adapted to vapes
Vaping has no unit to count: people rarely know how much they draw or what it costs. Restore that number, then cut moments before strength.
Read the guide