The Ultimate Quit Guide
Your comprehensive roadmap to quitting smoking and alcohol for good.
Set Your Quit Date
Choose a date within the next two weeks. Mark it on your calendar. Tell someone you trust. This commitment is the foundation of your success.
- Pick a day with low stress — avoid holidays or deadlines
- Write down your top 3 reasons for quitting
- Remove cigarettes, ashtrays, lighters, and alcohol from your home
- Tell friends and family — accountability matters
Know Your Triggers
Understanding what makes you reach for a cigarette or drink is half the battle. Common triggers include:
Smoking Triggers
- • Morning coffee routine
- • After meals
- • Work breaks with colleagues
- • Stress or anxiety
- • Driving
Drinking Triggers
- • Social gatherings and parties
- • End of workday "unwinding"
- • Emotional distress or boredom
- • Peer pressure
- • Celebratory occasions
Beat Cravings with the 4 D's
Cravings typically last 3-5 minutes. Use this technique every time one hits:
Delay
Wait 10 minutes. Most cravings pass within this time.
Deep Breathe
Take 10 slow, deep breaths. Inhale for 4 seconds, hold for 4, exhale for 4.
Drink Water
Hydrate. Water helps flush toxins and reduces oral fixation.
Do Something
Walk, call a friend, chew gum, or visit the Quitters.live chat room.
Replace the Habit
Don't just stop — replace. Swap destructive habits with healthy alternatives:
- Instead of smoking: Chew sugar-free gum, snack on carrots/celery, use a stress ball
- Instead of drinking: Try sparkling water with lime, herbal tea, or a mocktail
- Instead of "stress relief": Go for a 10-minute walk, do pushups, practice box breathing
- Instead of social smoking/drinking: Suggest coffee, hiking, or game nights with friends
Your 7-Day Action Plan
Quit day. Throw everything away. Stay busy. Use the 4 D's. Log your first journal entry on Quitters.live.
Hardest day for nicotine withdrawal. Keep snacks handy. Exercise for 20+ minutes. Join the community chat.
Nicotine is leaving your body. Irritability peaks. Take it hour by hour. Reward yourself with something small.
Physical symptoms start fading. Focus on avoiding trigger situations. Plan your weekend differently.
Your taste buds and sense of smell are returning. Enjoy a favorite meal. You're almost through the worst.
Practice saying "No thanks, I don't smoke/drink" in the mirror. Identity shift is powerful.
One week quit! Celebrate this milestone. Check your journal progress chart. Share your win in chat.
Emergency: About to Relapse?
If you're about to give in, try these immediately:
- Leave the situation immediately — walk outside, go to another room
- Call or text someone from your support network right now
- Open the Quitters.live chat — someone is there who understands
- Do 20 jumping jacks or pushups — physical exertion kills cravings
- Re-read your reasons for quitting (Day 1 journal entry)
- Remember: a slip doesn't erase your progress. Don't give up.
Ready to Start Your Journey?
Track your progress, connect with others who understand, and get daily support — all free.