CDC · Smoking support
Understand your quitting options.
Explore quit-smoking guidance, medicines, and practical ways to manage urges.
Visit CDC quitting resourcesYour smoking & vaping resource center
Quit smoking.
Stop vaping.
Find your next step.
Quitting smoking or vaping can mean managing nicotine dependence and the everyday physical routines built around it. Find a practical starting point for the moments that matter to you.
Practical guidance for adults ready for a different routine.
Established quitting resources
Build your plan
with reliable support.
Learn about cravings, nicotine treatment options, and everyday triggers. These independent resources can help you decide what to try next.
National Cancer Institute
Prepare for daily challenges.
Find planning tools and guidance for cravings and triggers at Smokefree.gov.
Explore Smokefree.govFree U.S. phone support
Talk to a quit coach.
Call 1-800-QUIT-NOW. Ask about local services and whether you qualify for medication assistance; availability varies.
Call 1-800-QUIT-NOWQuit Support is a commercial publisher, not a government service. Links do not imply endorsement. See sources and vaping-specific support.
Find your routine strategy
What moments are
hardest for you?
Select the daily situations where you find yourself reaching for a cigarette or vape most often.
Start here · Four practical steps
How do I start quitting?
Start with your goal, bring in support, and prepare for the moments when smoking or vaping feels automatic. Return to any step whenever you need it.
Choose your starting point.
Thinking about quitting, ready to begin, or trying again? Identify one reason and one action you can take today.
Start quitting smokingFind support for cravings.
Ask a quit coach or healthcare professional about your plan and treatment options. You do not need to rely on determination alone.
Find free help and quitting optionsPrepare for your daily cues.
Notice the reach after coffee, meals, waking up, or a break. Choose a different response for each moment.
Find your routine strategyWrite a plan you can revisit.
Record your goal, a difficult moment, a response to try, and someone to contact. Adjust the plan if a day does not go as expected.
Create and print your next-step planUnderstanding the challenge
There’s the nicotine.
And there’s the routine.
Your body may be adjusting to life without nicotine. At the same time, a coffee, a drive, or a break can bring the familiar action to mind.
A useful plan makes room for both: support for nicotine dependence and new ways to navigate everyday cues.
Why quitting can feel difficult1
Notice the moment.
What happens just before you reach for a cigarette or vape?
2
Prepare a different response.
Choose something practical for that situation: water, a walk, gum, or a change of setting.
3
Bring in support.
A quitline or healthcare professional can help you plan for nicotine cravings.
A little perspective
What could your
next chapter save?
See how your current spending adds up. Think of it as another reason to keep your goal in view.
Create your next-step planEstimated spending avoided if that daily expense stops. Excludes the cost of any support or alternatives.
The reading room
A clearer way forward.
Practical guides for the questions that come up along the way.
Quitting smoking · 3 min read
What is the best way to quit smoking?
Start with established support and build a plan around your daily life.
Read the guideEveryday habits · 3 min read
Your coffee break, without the cigarette.
Keep a moment you enjoy while trying a different routine around it.
Read the guideCravings & routines · 3 min read
Why quitting is about more than willpower.
Understand nicotine dependence and the cues woven into your day.
Read the guideLearn from real experiences
Watch. Reflect.
Choose one next step.
Educational videos selected from CDC’s Tips From Former Smokers resources. Each opens on YouTube.
VIDEO · CDC
Tips from former smokers
Hear people describe practical steps they used when quitting. After watching, choose one action to include in your own plan.
Watch on YouTubeVIDEO · CDC
Beatrice: “I Told Everyone I Stopped Smoking”
Hear Beatrice’s experience recognizing triggers and telling others about her decision to quit.
Watch on YouTubePersonal experiences do not predict your results. View the CDC source page. These videos do not endorse Quit Support or Cigtrus.
Common questions
You might be wondering.
Is there an easy way to quit smoking?
There is no universally effortless method. Established support can make the challenge more manageable. Start with our quit-smoking guide and discuss your options with a healthcare professional.
What can I do with my hands and mouth instead?
Try sugar-free gum, sipping water, or keeping a small object in your hands. Our habit guide explores these options and introduces a nicotine-free hand-to-mouth product.
Is quitting vaping the same as quitting smoking?
Some challenges overlap, including nicotine dependence and routines, but treatment guidance differs. Visit our vaping guide for specific resources.
Who runs this website?
Magical Industries Inc., the company behind Cigtrus. Read our ownership and editorial policy to understand how educational content and commercial links work here.
You don’t have to work it out alone.
Free U.S. quitline support: 1-800-QUIT-NOW.
Missing the familiar hand-to-mouth action?
Compare water, gum, tactile objects, and optional hand-to-mouth products before choosing what fits your routine.