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Steps to Help You Quit Smoking

QuitAdvisorMD’s patient site is meant to help smokers understand the process of quitting smoking better and to provide resources to help them. When trying to quit smoking or make other healthy changes in your life, your path to change usually includes several steps along the way. The QuitAdvisorMD patient site is organized to help you with appropriate information organized by where you are in the process.

Maintaining My Success

The fifth stage of change is called "Maintenance," and it's a very active stage for quitting smoking. In this stage, you're redefining yourself: You're no longer a smoker or ex-smoker. Instead, you're a nonsmoker. You have a new identity, and you need new, positive habits to go along with it. Your behavior change is now a new habit, and no longer a minute-to-minute struggle, so you can put the old habit on the back burner to some extent. However, you will still have temptations to return to the old habit, and it's helpful during this stage to set up some rewards for yourself such as saving up money you used to spend on cigarettes to buy something special—dinner out, or a fun social experience, or even a new "toy" or gift to yourself. Keeping yourself on track and not smoking takes effort, but no longer requires constant vigilance.

Calculate How Much You've Saved

This calculator can help you see how much money quitting smoking has saved you!

Cost per pack: $
Packs per day:
Number of weeks since quitting:
  Calculate Savings
You have saved:

Forever Free™ Booklets offers free booklets to help those who have quit smoking. People who quit smoking initially fight to overcome their body's addiction to the drug nicotine. But afterward, they still face challenges that can tempt them to smoke. Forever Free™ includes eight booklets that describe these challenges and ways to deal with them without smoking. Among the topics are controlling weight gain, dealing with stress, and what to do if you have that first cigarette. Read or download the printable booklets at

Need a Little Extra Help?

Call the Quitline: 1-800-QUIT-NOW

When you call the quitline, a trained quit coach in your state will work with you to help you avoid the things that tempt you back into the habit.

If you think you need a little support, make a follow-up appointment with your doctor who can talk with you about the challenges of life as a nonsmoker.

Helpful Websites

These are websites that contain a lot of helpful information about quitting smoking and tools to help you. Many people find gathering the kind of information found here to be very helpful in their quit attempt.

This is a good website for you to use on your own to find good information and resources for quitting smoking. It includes links to live helplines and an online step-by-step guide to quitting. This site is free of charge and does not require you to set up an account.
Sponsors: US Government: Centers for Disease Control and Prevention, National Cancer Institute, National Institute of Health

On this website, you can create a free account that allows you to tailor your own online support program to your specific needs and track your progress in quitting smoking. It includes a helpful handbook that can be downloaded for free, as well as access to online support chat groups.
Sponsor: Evolution Health Systems, Inc.

This website offers detailed online modules/workbooks to support you through the entire process of quitting, from thinking about quitting, to making a plan, to staying smoke-free. This is a good site for you if you want a more thorough home-help program. This site requires you to create a free account.
Sponsor: American Lung Association has been developed by Silverchair and the University of Virginia Department of Family Medicine
with funding from the National Institute of Drug Abuse. ©2009 Silverchair. All rights reserved.