Five Steps to being Smokefree in 2025
Make a list of reasons; use free services and stop smoking aids; pick your quit date; get your support in place; be prepared for triggers
Whether you’ve tried before, have been thinking about it for a while or are only just considering stopping smoking, it is one of the best things you will ever do for your health and it’s never too late to start.
Many people use the start of a new year as a springboard for making changes to their health, wellbeing or finances, and stopping smoking is great way for many people to do this. But it is much easier when you prepare and have the right support in place.
We know that stopping smoking can be hard, but you don’t have to do this on your own, so Stop Smoking London has prepared 5 top tips that will help you plan your journey to being Smokefree this new year. You can also download our guide to quitting.
1) Make a list of your reasons for quitting
Before you stop smoking write down your reasons for quitting—whether its for your health, because you’re planning a family, or to improve your finances, everyone has their own reasons for wanting to stop smoking. Whatever your reasons, write them down to get them clear in your mind.
Put them somewhere visible where you and others who are supporting you will see them every day. These may be on the fridge, a door or in your wallet. When you are having a difficult moment, or when the cravings strike, coming back to these reasons can help to get you back on track.
If saving money is a motivation then you can also use our calculator to see how much money you will save by stopping smoking.
2) Use free services and stop smoking aids
We want you to succeed. You are three times more likely to quit successfully if you use a combination of expert support with a stop smoking aid such as nicotine replacement and/or a vape. You can access expert support through your local stop smoking service, pharmacist or GP.
Your local stop smoking service can help you make a plan to quit that fits in with your life and give you the support you need to stick to it. They are also a great source of motivation along your journey.
Find out what free support is available in your borough here.
Many people find that when they stop smoking, their body starts to miss the nicotine that it has become used to and can get nicotine withdrawal symptoms and urges to smoke. There are different stop smoking aids that are recommended to help manage these symptoms and make it easier for your body to be smokefree.
Stop Smoking Aids
Nicotine replacement products like patches, chewing gum or sprays, are a clean source of nicotine. That means that they give you the relief you need from your nicotine withdrawal symptoms, without the thousands of life-threatening chemicals and tar that are in tobacco. You can find out more about nicotine replacement products here.
While it is never recommended that non-smokers start vaping, nicotine vaping, combined with behavioural support has proven to be an effective tool to help adult smokers to quit. Vaping has been shown to be significantly less harmful than continuing to smoke. Some vapers also find that it mimics the hand to mouth action of a cigarette and it keeps their hands busy. Find out more about vaping here and or read our guide to help you chose the right vape.
When it comes to stopping smoking, there are a number of treatments available on prescription from your GP to help you beat the addiction and reduce withdrawal symptoms. They help to reduce cravings and the urges to smoke and some also take away a lot of the enjoyment of smoking. You can find out more about them here.
Not everyone can use these medications, such as if you are pregnant, or breastfeeding, or if you have certain medical conditions, so it is important to speak to your stop smoking advisor or GP to check if these are suitable for you.
3) Pick your Quit Date
Your quit day is your first day of not smoking so choose a day that works for you. It could be the start of the week or maybe you want to pick a day in the week when you can focus on it a little more. Choose a week that is not too busy and is right for you and mark it on your calendar. You can download our calendar to help you track your days without a cigarette.
It is important to prepare for this day in advance. Get rid of any remaining cigarettes, tobacco or lighters the night before. Many people find that it is easier not to give in to cravings or temptation if they do not have easy access to tobacco.
Make sure that you have your chosen stop smoking aid ready to use. It will help to make it easier as your body gets used to not having any nicotine.
4) Get your support in place
While it is not easy quitting smoking, when you have the help of friends and family it can really help with your motivation and support. They can also help to take your mind from smoking. If you have children, maybe ask them to help you mark off the days you have not smoked.
Sometimes it can tricky being around other people that smoke, especially in the early days of being smokefree. Asking friends who smoke to support you by not offering you cigarettes when you are together is a helpful way of getting their backup. You could also ask a non-smoking friend to help keep you company when you want to avoid other peoples smoke.
If you live with people who smoke, ask them not to leave cigarettes or tobacco in sight in case it tempts you into smoking. Share our helpful guide for friends and family so they know how they can help.
5) Be prepared for triggers
It’s important to understand in advance what triggers you to smoke so that you can take the necessary steps to avoid them. Do you find yourself smoking more when you’re bored, drinking alcohol, or feeling stressed? By recognising these triggers, you can better prepare yourself and find alternative coping mechanisms.
Think about your day and the times and routines where you would usually smoke or find it hard to stay smokefree. Have a plan in place for how you will manage those situations now that you are smokefree. Changing your routine will often help to form new habits that don’t involve smoking. Remember, it will get easier the longer you are smokefree, as it will become more normal for you not to smoke.
You can find ways to understand your triggers and how to manage them here. You can also download our handy hints and tips for dealing with cravings and triggers.
Everyone’s journey to quitting is different but free help is available for anyone in London who wants to stop. Stopping smoking isn’t easy, and that’s why Stop Smoking London is here, to help you find the support you need. So never quit quitting.
- Find your local stop smoking service.
- Sign up for our daily text messages.
