If you haven't already, start by reviewing what you learned from your last attempt:
What Was Your Longest Time Without Nicotine?
Even going a few hours without nicotine proves you're capable of quitting. Think about the longest time you’ve gone without using it: not to judge it, but to understand how to use that experience. That success shows you can break nicotine’s grip.
Ask Yourself:
What helped you make it that far?
Were you using any tools (patches, support, a plan)?
What triggered a return to nicotine?
Keep your answers in mind as you read about how to make the next attempt stronger.
Not sure where to start? Visit the Quit Timeline.
Make the Next Attempt Stronger by Using What You Know
1 hour
You showed you could interrupt the pattern, even just for a little while. That’s significant.
Next time: consider adding a formal method like medication or counseling, and create a plan for your first few hours.
1-3 days
You made it past the first wave of cravings, even though that’s a tough time for many people.
Next time: Think about what triggered you to go back to the nicotine and plan a specific strategy for handling it. Medication, counseling, or both, can help.
1 month
You probably felt some benefits, as well as some loss, from being nicotine-free.
Next time: look for ways to stay motivated. Build coping strategies for dealing with emotional stress or daily routines that triggered you. If you didn't try medication or counseling, consider adding one or both.
2-5 months
You were adjusting to life without nicotine, and that's no small achievement.
Next time: Identify what weakened your momentum. Was it stress? Boredom? Weight gain? Strengthen your coping tools for these challenges. Revisit counseling. Renew your commitment to tools like journal or a rewards system.
6+ months
You made a serious effort to quit, and it was working.
Next time: Look closely at what caused the slip. Was it gradual or sudden? Consider new sources of support. Don't just repeat your last plan. Revise it based on what you've learned.
Quitting is Stronger with a Team
The best way to combine medication and behavioral tools is through a formal tobacco treatment program.
Programs often include personalized support from a Certified Tobacco Treatment Specialist (CTTS).
CTTSs help develop individual treatment plans, track progress, and improve long-term outcomes.
Hospitals often offer programs. Ask your doctor, or search for programs near you.