Your first day tobacco or vape free
Quit day is a big moment. It’s the start of healing and the first step into life without smoking, vaping or chew. It can feel tough, but with a plan and the right support, you can get through it.
Your hour-by-hour guide
Morning
- Start with a big glass of water.
- Remind yourself why you’re doing this.
- Eat a nourishing breakfast to stay steady.
- Switch up your routine to avoid triggers (try tea instead of coffee or take it to go).
Mid-Morning
- Keep busy with tasks that use your hands and mind.
- Drink water regularly.
- Step outside for a short walk or fresh air.
Lunchtime
- Eat a balanced meal.
- Get up right after eating to break the old habit loop.
- Take 5 slow, deep breaths if cravings hit.
Afternoon
- Remember: most cravings only last 3 to 5 minutes.
- Use the 4 Ds: Delay, Deep breathe, Drink water, Distract.
- Snack smart with fruit, nuts or veggies.
- Celebrate: you’re halfway through the day!
Evening
- Move your body – stretch, walk, dance or do gentle chair exercises.
- Make a meal you enjoy to mark the day.
- Reach out to a friend or family member for encouragement.
Bedtime
- Reflect on the day. What helped? What didn’t? Jot down a few notes.
- Relax with a warm bath or shower.
- Get plenty of sleep. Your body is working hard to heal.
Tips for a strong start
- Keep your quit aids handy and use them as directed.
- Focus on your wins. Think about what you’re gaining, not what you’re giving up.
- Know your triggers and have a plan for each one.
- Celebrate every hour you stay tobacco or vape-free.
- Remember: withdrawal is tough because your body is healing and adjusting.
Need extra support?
If today feels hard, you’re not alone. Quitpath coaches are here to cheer you on, answer questions and guide you through rough moments.