Saying goodbye to the old year is a chance to reflect on past habits and set meaningful goals for the year ahead. Of all the New Year’s resolutions, quitting smoking is one of the most common—and for good reason. It’s a decision that can have a lasting positive impact on your health. While the journey to becoming smoke-free has its challenges, this article outlines five steps that can help you achieve your goal of a smoke-free 2025.
Step 1: Set a Quit Date
Like any big change, having a structured plan is essential—and it all starts with choosing a specific start date. Take some time to prepare and thoughtfully map out your quit-smoking journey. Taking advantage of your New Year's motivation to set a January quit date can put you on the road of success. Research shows that a shorter time frame to your quit date (e.g., within a week) is associated with a higher chance of quitting for good, compared to quit dates that are further out in the future [1] [2]. Once you’ve set your date, commit to it!
Step 2: Understand Your Triggers and Find Replacements
Understanding what triggers your smoking is key to help manage cravings and avoid setbacks. Smoking is often tied to specific activities or emotions, such as workplace stress, social events, or coffee breaks. Not every person smokes under the same circumstances. Understanding your triggers will help you find the best alternatives, like chewing gum, exercising, or practising relaxation techniques such as deep breathing. Making small adjustments to routines associated with smoking—like taking a new route to work or swapping coffee for tea—can help make a big difference.
Step 3: Get Support
Quitting smoking is often seen as a solo effort, but research shows that having a support system can help improve your chances of success. Whether it’s family, friends, or health professionals, having the support of a group plays an important role in keeping you motivated. Many individuals also find that connecting with quit-smoking groups—online or in person—helps them engage with others facing similar challenges. Professional resources such as Smokers’ Helpline or quit-smoking apps are also useful tools. It’s okay to reach out for help; you don’t have to do this alone.
Step 4: Try Nicotine Replacement Therapy or Prescription Medications
Nicotine withdrawal is one of the hardest challenges when quitting smoking, but there are tools to help manage cravings. With so many nicotine replacement therapy (NRT) options available today—like patches, gum, and lozenges to mention just a few—it’s always a good idea to speak with a pharmacist. They can help you decide which NRT product is right for you, or if appropriate, prescribe prescription medication to help boost your likelihood of quitting for good. You can book an appointment with one of our pharmacists by clicking here and selecting Smoking Cessation Consultation. With the right resources and a solid plan, long-term success is within reach.
Step 5: Focus on Rewards and Celebrate Milestones
Celebrating milestones is a key part of the quitting journey. Every smoke-free day, week, or month is an achievement worth recognizing. Rewarding yourself for overcoming these challenges creates positive reinforcement, which can be a powerful motivator and help you stay focused on your goal. A popular technique is tracking how much money you’ve saved and treating yourself in ways that help support a healthier life-style. Visual tools like apps or journals can also help track your progress, reminding you how far you’ve come and motivating you to keep your streak going.
Don’t quit quitting
Quitting smoking is rarely a straight path—and that’s okay. Slip-ups happen and don’t mean failure; they’re opportunities to learn more about your triggers and how to overcome them. What matters most is perseverance. Every time you resist the urge to smoke, you’re one step closer to a smoke-free 2025. Start the New Year strong by committing to these small, manageable steps, and remember: don’t quit quitting.
Sources:
1. Anesi, G., Halpern, S., Harhay, M., Volpp, K., & Saulsgiver, K. Time to selected quit date and subsequent rates of sustained smoking abstinence. Journal of Behavioral Medicine. 2017; 40. https://doi.org/10.1007/s10865-017-9868-5
2. Zawertailo, L., Ragusila, A., Voci, S., Ivanova, A., Baliunas, D., & Selby, P. Target Quit Date Timing as a Predictor of Smoking Cessation Outcomes. Psychology of Addictive Behaviors. 2017; 31. https://doi.org/10.1037/adb0000301
