Celebrate how far you’ve come
Every day you stay smoke, vape or tobacco-free is a real win. Taking a moment to recognize your progress keeps you motivated and helps your brain build new, healthy rewards for staying quit.
Why celebration matters
Celebrating milestones is more than just fun.
- It helps you see yourself as someone who lives without smoking or vaping.
- It creates happy memories to replace old habits.
- It keeps you motivated to take the next step in your journey.
Ways to celebrate your success
Time-based milestones
- 24 hours: Nicotine begins to leave your body.
- 3 days: Taste and smell start to return.
- 1 month: Breathing gets easier.
- 3 months: Circulation improves.
- 6 months: Triggers are easier to manage.
- 1 year: Heart disease risk is cut in half.
Health milestones
- 20 minutes: Blood pressure and heart rate drop.
- 12 hours: Oxygen levels normalize.
- 2 weeks: Circulation and lung function improve.
- 1 to 9 months: Less coughing and shortness of breath.
- 1 year: Heart disease risk lowers further.
- 5 years: Cancer risks drop (mouth, throat and esophagus).
Hard-won milestones
- First party or trip where you stayed smoke-free.
- Getting through a stressful day without reaching for a vape.
- Spending your first holiday season tobacco-free.
- Handling a tough moment or crisis without slipping back.
Financial milestones
- Saving $100, $500, $1,000 ... even $5,000.
Curious how much you’ve saved?
Seeing the numbers can be powerful motivation.