Free Resource

The Ultimate Quit Guide

Your comprehensive roadmap to quitting smoking and alcohol for good.

1

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
2

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
3

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.

4

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
5

Your 7-Day Action Plan

Day 1

Quit day. Throw everything away. Stay busy. Use the 4 D's. Log your first journal entry on Quitters.live.

Day 2

Hardest day for nicotine withdrawal. Keep snacks handy. Exercise for 20+ minutes. Join the community chat.

Day 3

Nicotine is leaving your body. Irritability peaks. Take it hour by hour. Reward yourself with something small.

Day 4

Physical symptoms start fading. Focus on avoiding trigger situations. Plan your weekend differently.

Day 5

Your taste buds and sense of smell are returning. Enjoy a favorite meal. You're almost through the worst.

Day 6

Practice saying "No thanks, I don't smoke/drink" in the mirror. Identity shift is powerful.

Day 7

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:

  1. Leave the situation immediately — walk outside, go to another room
  2. Call or text someone from your support network right now
  3. Open the Quitters.live chat — someone is there who understands
  4. Do 20 jumping jacks or pushups — physical exertion kills cravings
  5. Re-read your reasons for quitting (Day 1 journal entry)
  6. 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.