Want To Quit Smoking In 2025? Plan Now

2025 is just a few short weeks away, but now’s the time to set the foundation for smoking cessation success with your New Year's resolution.

For smokers wanting to quit the habit for the new year, now’s the time to take steps to make your transition to not smoking easier, said Daesha Washington, of the Franciscan Health Aspire tobacco cessation program.

“The most important key to success takes place in the forefront of planning, that’s making a plan to quit,” she said.

Washington offers tips for people who want to make smoking cessation part of their health goals in 2025 and explores some effective strategies to help you prepare for a successful quit attempt.

Set A Quit Date

Whether it's Jan. 1 or another date that you want to quit smoking or vaping, pick your quit date and commit to it.

“Make a quit date, circle in calendar, set an alarm. Set it far in advance, about 4 to 6 weeks, so we can prepare for that day,” Washington said. “Don’t pick the 4th of July to quit smoking when you go to the family barbecue where everyone’s drinking and smoking and having good time, because it’s setting you up for failure.”

Pay Attention To When You Smoke

Before you think about how to quit smoking, learn more about when and why you smoke. Pay close attention to when, where, and why you smoke. Identify triggers such as stress, social situations, or specific routines that prompt the desire to smoke. This self-awareness will serve as a foundation for creating a personalized quit plan.

In the weeks before your quit date, consider keeping a smoking diary. Record each cigarette, noting the time, location, activities you are doing while smoking and your accompanying feelings. This will help you pinpoint patterns and habits that can be addressed in the upcoming weeks.

Start Cutting Back

If you’re planning to stop smoking in the future, work to gradually make the transition to life without nicotine use or smoking habits.

“If you’re smoking more than a pack a day, we want to get you down to a pack a day,” she said.

Tips for cutting back your daily tobacco use include:

• Challenge yourself to delay your first cigarette of the day. Delaying when you have that first cigarette can help break the automatic response to reach for a cigarette immediately upon waking.
• Put more time between each cigarette. Start by waiting for your cigarette for 10 minutes longer than when you would normally smoke, then delay by 20 minutes, then 30, etc.
• Stop smoking at night. “No nighttime smoking; cut that out,” Washington advised. “It’s going to retrain your brain to not need nicotine 24/7 it’s going to be healthier for you. Give yourself at least 8 hours overnight to allow carbon monoxide levels come back to zero, get that nicotine a little lower in the brain.”
• Limit the locations where you smoke. Restrict smoking to certain areas to begin associating specific spaces with non-smoking behavior. Smoke outside only, and stop smoking in your car. If you only smoke in one place, like the garage, only bring one cigarette with you, instead of the entire pack.

Watch What You Drink

Your drinking habits can impact your success with stopping smoking. Your drinking habits can impact your desire to fight the urge to smoke.

“Aside from stress, the #1 reason people say they relapsed is that they decided to drink,” Washington said. “At least for the quit date, and for a few weeks after, commit to not drinking alcohol.”

But it’s not just alcohol you need to consider.

“Look at your coffee association as well,” Washington said. “If you always have a cup of coffee while you smoke on the back porch, drink your coffee at the dining table.”

Build A Rescue Kit

“A physical craving for nicotine only lasts 2-3 minutes, and it will get easier if you’ve got something in place,” Washington said.

Washington advocates building a “rescue kit” for those nicotine cravings. Take a first aid kit, shoe box or purse, and fill it with things to help you through the times when you’re coping with cravings.

Ideas for the rescue kit include:

• Nicotine and sugar-free gum
• Sugar-free hard candies
• Crunchy foods like carrot sticks and apple slices
• Pictures of loved ones, as a reminder of why you’re going through this.

Plan For Your Quit Day

While quitting cold turkey one day might work for some people, having a solid plan leading up to your quit day can set you up for greater success.

“You’re planning for a big change in your life,” Washington said. “Taking a couple of weeks to plan is going to do you some really big favors. It’s going to be so much easier than to white-knuckle your way through it.”

Questions to consider as you plan for your quit day include:

• If you’ve tried to quit smoking before what had worked? What didn’t work? What caused you to relapse?
• Are you going to use medications? “There are seven FDA-approved medications that can help with nicotine addictions and curb those cravings,” Washington said. “Call your doctor and get that set up.”
• Who is your support system? This can be a professional support system, such as a quit coach or tobacco cessation group. Identify family members or friends who can be there and support. Having a support system can provide encouragement during challenging moments.

Establish Healthy Habits

As your quit date approaches, focus on building positive habits to replace smoking and reduce stress. Consider the following:

• Get active: Engage in regular exercise to alleviate stress and boost your mood. Physical activity can also help mitigate weight gain often associated with smoking cessation.
• Find `new ways to cope: Identify alternative ways to cope with stress, such as deep breathing exercises, meditation or engaging in hobbies that bring you joy.
• Stay busy: Keep yourself occupied with activities that divert your attention away from cravings. This could include taking a walk, reading a book or working on a hobby.
• Celebrate small wins: Acknowledge and celebrate each small victory. Whether it's completing a smoke-free day or overcoming a particularly challenging craving, recognizing your progress can be motivating.

Crucial Conversations When You Quit

Be sure to talk with family or household members about your anticipated quit date.

“Nicotine withdrawal can be terrible,” Washington said. “When you’re going through nicotine withdrawal, let spouse or children know you’re going to be grumpy for few days. Maybe you want them around you for support, maybe you want to be left alone. And if that changes, perhaps you find you don’t want them around, let them know you need to step out.”

Additionally, think about how you will handle other smokers you are routinely around. The social aspect of smoking can be a challenge.

“Prepare for people who still smoke,” Washington said. “You need to have a heart-to-heart and let them know you’re quitting smoking, but can we set up boundaries. Don’t ask me to smoke with you, or buy me cigarettes. Start practicing, ‘No thank you, I don’t smoke anymore.’”

Give Yourself Grace

Quitting smoking is a gradual process that requires careful planning and commitment. By taking steps to reduce nicotine intake, identifying smoking patterns, and establishing healthy habits, you'll be better equipped to face the challenges of quitting. Remember, each person's journey is unique, so tailor these strategies to fit your individual needs.

Give yourself patience as you make the transition to a life without smoking.

“You’re changing all the routines we’ve set in place over 5, 10, 20 years in a two-week timeframe,” Washington said.

With determination and a well-thought-out plan, you can increase your chances of success on your journey to a smoke-free life.