How to Stop Smoking: A Step-by-Step Plan That Works
A practical plan from a UK GP: preparing to quit, your quit day, the first month and staying stopped.
Part of the Access Doctor Stop Smoking Guide.
Key fact: You're up to three times more likely to stop for good with a stop smoking medicine and expert support than by willpower alone.
Most people who smoke want to stop, and most have tried before. Failing in the past doesn't mean you can't do it: each attempt teaches you something about your triggers. What makes the biggest difference is preparation, the right treatment and support for the first few weeks.
Get Stop Smoking Tablets Online
Varenicline, Champix and cytisinicline are available after a short online consultation with our pharmacist independent prescribers.
Start Stop Smoking Consultation →Step 1: Prepare to Quit
Pick a quit date within the next 2 weeks. Avoid a day you know will be stressful, such as a big deadline or a night out. If you're using varenicline, your quit date is usually 1 to 2 weeks after starting the tablets; with cytisinicline it's day 5.
- Write down your reasons for stopping: health, money, family, fitness
- Notice your triggers for a few days: when and why you light up
- Tell people and ask them not to offer you cigarettes or smoke around you
- Work out the money you'll save and plan something to spend it on
Step 2: Choose a Stop Smoking Treatment
Medicine reduces cravings and withdrawal, which are the main reasons people go back to smoking in the first few weeks. NICE recommends any of these, combined with support:
Varenicline or Champix
Prescription tablets for 12 weeks. One of the most effective medicines.
Cytisinicline
Prescription tablets for 25 days, with a quit date on day 5.
Combination NRT
A daily patch plus gum, lozenges or spray for sudden cravings.
Nicotine vape
An effective quit aid for adults who smoke.
Not sure which is right for you? Our comparison of varenicline vs cytisinicline explains the differences. You can get stop smoking tablets and treatment online, and a prescriber will advise during your consultation.
Step 3: Your Quit Day
1
Clear out cigarettes
Get rid of cigarettes, lighters and ashtrays from your home, car and bags the night before.
2
Change your routine
Have breakfast somewhere different, take a different route to work, or swap your morning coffee for tea or juice for the first few days.
3
Keep busy
Plan your day so you have less free time to think about smoking. A walk is one of the quickest ways to ease a craving.
4
Take your treatment
Keep taking your tablets exactly as prescribed, or put on your patch first thing.
Step 4: Handle Cravings and Triggers
A craving usually passes in a few minutes, even though it feels as if it won't. Have a plan ready for the moments you know are hardest:
| Trigger | What to try instead |
|---|---|
| After meals | Get up from the table, brush your teeth or go for a short walk |
| Coffee or tea | Change where you drink it, or switch drinks for a while |
| Alcohol | Drink less for the first few weeks and avoid places where people smoke |
| Stress | Slow breathing: in for 4, out for 6, for a minute |
| Boredom | Keep your hands and mouth busy with gum, a drink of water or your phone |
| Driving | Clean the car, change the music, keep sugar-free gum in the door |
Remember the 4 Ds: delay for a few minutes, take deep breaths, drink water, and do something else.
Step 5: Get Through the First Month
The first 2 to 4 weeks are the hardest. Withdrawal symptoms such as irritability, poor sleep and low mood peak in the first week and then ease. Our guide to nicotine withdrawal explains the timeline.
- Finish your full course of tablets, even when you feel confident. Stopping early is a common reason people relapse
- Cut your caffeine by about half: without smoking, caffeine stays in your body longer and can make you jittery
- Keep in touch with your stop smoking adviser or support app
- Reward yourself with the money you've saved at the end of each week
Side effects from your treatment, such as feeling sick or vivid dreams, are usually mild. Our guide to varenicline side effects explains how to manage them.
What to Do If You Slip
Having a cigarette doesn't mean you've failed. Don't use it as a reason to give up. Carry on with your treatment, think about what triggered it, and plan what you'll do differently next time. If you've gone back to smoking regularly, talk to your prescriber or adviser: many people need a few attempts, and you can try again with the same or a different treatment.
Tell your prescriber if your mood drops, you feel agitated, or you have thoughts of harming yourself while stopping smoking. Stop your tablets and get help straight away.
Start Your Quit Plan Today
Complete a short online consultation and a UK pharmacist prescriber will recommend the right stop smoking tablet for you.
Start Stop Smoking Consultation →Frequently Asked Questions
How do I prepare to stop smoking?
Pick a quit date within the next 2 weeks, write down your reasons, notice your triggers for a few days, and get your stop smoking treatment ready. If you're using varenicline, start the tablets 1 to 2 weeks before your quit date.
How long does it take to stop smoking?
Withdrawal is usually worst in the first week and eases over 2 to 4 weeks. Most stop smoking treatments last 4 to 12 weeks. After about 3 months, most people find cravings are rare and much weaker.
What helps with cravings when you stop smoking?
Stop smoking medicines reduce cravings the most. In the moment, try delaying for a few minutes, slow deep breaths, a glass of water or a short walk. Most cravings pass within 5 minutes.
Should I cut down or stop all at once?
Stopping completely on a set quit date works best for most people. If that feels impossible, varenicline can be used to cut down gradually over 12 weeks instead.
Why do I feel worse after stopping smoking?
Irritability, poor sleep, low mood and coughing are common in the first 2 weeks as your body adjusts to having no nicotine. They're signs of recovery and usually ease within a month.
Can I drink alcohol when I stop smoking?
Alcohol is one of the most common triggers for going back to smoking, so it's best to cut down for the first few weeks and avoid places where people smoke.
Where can I get free help to stop smoking?
Your local NHS Stop Smoking Service offers free one-to-one or group support and stop smoking medicines. You can also use the free NHS Quit Smoking app.
References
- NICE. Tobacco: preventing uptake, promoting quitting and treating dependence (NG209). nice.org.uk
- NHS Better Health. Quit smoking. nhs.uk
- NHS. Find your local stop smoking service. nhs.uk
- NICE CKS. Smoking cessation. cks.nice.org.uk
- Livingstone-Banks J, et al. Cochrane Database of Systematic Reviews. Nicotine receptor partial agonists for smoking cessation. 2023. cochranelibrary.com
Medical disclaimer: This article is for informational purposes only and does not constitute medical advice. Prescription medicines require a consultation before they can be dispensed. Always consult a qualified healthcare professional for diagnosis and treatment. In a medical emergency, call 999.