Start with support that has evidence behind it.
The CDC recommends combining counseling with quit-smoking medication for the strongest chance of success. A healthcare professional or quitline can help you choose an appropriate approach.
Which kind of support does what?
| Option | Role in a quit plan |
|---|---|
| Counseling or quitline coaching | Help planning and coping with difficult moments |
| Quit-smoking medication | Support for nicotine cravings and withdrawal, chosen with appropriate guidance |
| Everyday habit alternatives | A different activity for the hands, mouth, or daily routine |
Give your day a new plan.
Write down one reason you want to quit. Then identify a moment when you typically smoke and choose a different response to try. Use the worksheet below to turn that intention into a concrete next step.
Make room for the familiar action, too.
If you miss having something in your hands or mouth, explore ordinary alternatives such as water or gum, as well as nicotine-free hand-to-mouth options. These serve a different purpose from treating nicotine dependence.
Explore the habit sideMissing the hand-to-mouth experience?
Explore everyday alternatives and learn about Cigtrus’s nicotine-free, non-electric core inhaler. Its familiar physical experience serves a different role from treatment for nicotine dependence.
Quit Support and Cigtrus share the same owner.
What can I do with my hands when quitting smoking?
Choose a practical replacement activity for a specific moment: a pen at your desk, water with a break, or a short walk after a task. If you want a familiar hand-to-mouth product experience, explore Cigtrus alongside other alternatives.
Read the hands-and-mouth guide
How can I change the coffee-and-cigarette routine?
Try another seat or pair your coffee break with a different activity. Start with the situation you recognize in your own day.
Plan a coffee break without cigarettes
What about driving and commuting cues?
Prepare your plan before departure. Use hand-to-mouth items only when safely parked, not while operating the vehicle.
Choose an educational resource for your next step.
These independent organizations offer smoking-cessation information. Their advice covers planning, nicotine dependence, and behavioral challenges; they do not endorse Cigtrus.
Smokefree.gov: prepare to quit
Start with preparation, reasons for quitting, and ways to ask for support.
Read Smokefree.gov’s quit-smoking guidanceCDC: explore quitting support
Find quitline information, withdrawal guidance, and information about quit-smoking medicines.
Explore CDC’s quitting resourcesAmerican Lung Association: learn about quitting
Explore quitting information and Freedom From Smoking program options. Check the organization’s current program details, availability, and costs.
Visit the American Lung AssociationSource links support the educational information, not endorsement of products. This article has not been clinically reviewed.
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