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Choose your quit date: the day you become tobacco-free

Setting a quit date is a powerful commitment to yourself. Research shows that people who choose a specific date to quit are more likely to follow through than those who say they'll quit "someday." Your quit date creates a clear timeline for preparation and marks the beginning of your tobacco-free life.

I commit to becoming tobacco-free on...

Benefits of setting a specific quit date

  • Creates a concrete commitment rather than an abstract intention
  • Gives you time to prepare mentally and physically
  • Allows you to gather the resources you'll need
  • Provides a timeline to taper usage if that's part of your strategy
  • Enables you to inform your support network so they can be ready to help
  • Creates a meaningful day to celebrate in the future as your "quit anniversary"
  • Helps you visualize and prepare for life as a non-tobacco user

Tips for choosing your date

  • Select a date within the next 2-4 weeks (close enough to maintain motivation but far enough to prepare)
  • Choose a relatively low-stress time in your schedule
  • Avoid dates with celebrations or events where tobacco use might be common
  • Consider starting on a weekend or day off to give yourself time to adjust
  • Pick a date with personal meaning (birthday, anniversary, holiday) if that's motivating for you
  • If you use multiple tobacco products, plan to quit all products on the same day
  • Avoid setting a date too far in the future, which can reduce your motivation
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