Five top tips to help you quit smoking in 2023 – Make Smoking History

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Five top tips to help you quit smoking in 2023

Around 6 in 10 people who smoke say they want to quit, so if quitting smoking is one of your New Year’s resolutions, read our tips to help you get started.

If you're trying to quit smoking it might be hard to let go of past attempts which haven’t worked out. Or perhaps you haven’t put the right plans in place to help. Sometimes, it’s simply about just not having the support you need. But, with the right help you can succeed. Here are our top tips for stopping smoking in 2023.

1. Make a plan

The first step is to make a plan. This means setting a date to quit and sticking to it. Mark it on the calendar, tell your friends and think about the tools and support you might use to help you quit.

Reach out to your local Stop Smoking Service for a free, personalised quit plan. They’ll give you expert advice and help to find the stop smoking tools and treatments that will work for you. With the help of your local stop smoking service you’re three times more likely to quit than with willpower alone!

2. Find your motivation

Think about your main reason to quit smoking. Do you want to save money, is it for your family or to improve your health? Whatever the reason, keep focused on it. Try keeping an image of your reason for quitting as your phone wallpaper and looking at it whenever you’re tempted to smoke. Simple things like this can really help.

Remember, if you can make it to 28 days smoke-free, you’re 5 times more likely to quit for good!

3. Know your triggers an have an action plan

Even the most motivated quitter will have triggers that make them want to smoke. Triggers can be situations or emotions. If you find yourself in a situation that you would usually smoke in, those cravings may still be there.

Identifying and understanding your triggers is an important part of planning for success. There will be some triggers you can’t avoid, so instead, think about strategies for managing these. It could be finding a replacement activity like chewing sugar-free gum, keeping your hands busy, or reminding yourself of what is motivating you such as looking at a photo of your loved ones.

4. Use tools to help manage cravings

Quitting smoking can be tough. Make it easier by using a combination of tools and treatments to help keep cravings at bay. Here’s a quick look at the main quitting aids:

Vapes (e-cigarettes)

Vapes are now the most popular stop smoking aid. Many smokers have quit by switching from cigarettes to vaping. The electronic device allows you to inhale nicotine in a vapour rather than smoke. Whilst not completely risk-free, it’s substantially less harmful than smoking tobacco and can help you quit smoking for good.

Nicotine Replacement Therapy (NRT)

Nicotine replacement therapy  can help you combat cravings when you first stop smoking. Evidence shows that using a combination of NRT products is more effective than using just one. Often the best way to use NRT is to combine a longer-lasting product, like a patch, with a faster acting product such as gum, inhalator or nasal spray, for immediate craving relief.

Products can be bought over the counter or from your pharmacist. In some cases, it’s available free or on prescription from your local stop smoking service or GP.

5. Get the Smoke Free app

Motivation is key to quitting smoking – but thankfully, there’s an app for that! The Smoke Free app allows you to track your progress, see how much money you’re saving, and speak to a stop smoking advisor 24/7.

At the heart of the app is a reward system. It lets you see all the ways you’re gaining from quitting. One idea we love is putting the money you used to spend on smoking in a jar each day and buying a treat for yourself when you’ve made it a month smoke free.

Download the Smoke Free app and get six months’ free acess to all the premium features – usually worth £60 – if you live in Greater Manchester. T&Cs apply.