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Pick a quit day

Choose a date within the next two to three weeks to quit. Don't wait for the perfect day – just pick a day and work with it. Add it to your calendar.

Make sure you pick a date that will work for you, avoid dates that may be difficult:

  • When you are celebrating a special occasion with built-in smoking triggers, such as birthdays, anniversaries, or holidays. 
  • If you are a woman, who gets pre-menstrual syndrome (PMS) before your period, avoid a quit date that coincides with that.