Site Search

Quit Smoking Timeline

Creating a quit smoking timeline will help you create a path to being smoke free. Quitting smoking is not an easy task, with many different "triggers" that can make you to reach for a cigarette. When you know WHY you smoke, it's easier to quit. Smoking is a complex behaviour and using the quit smoking timeline technique will help. It is important for you to understand that smoking is both a habit and addiction. We suggest you keep a smoking diary that will help you better understand why you smoke.

Why Do I Smoke?

All smokers have their own smoking habit, and these habits are often tied to certain moods, events and places. Some of the most common reasons why people smoke are:

  • Emotions: feeling stressed, upset, angry or frustrated
  • Pleasure: to enjoy something even more or to reward yourself
  • Social pressure: feeling part of the crowd
  • Habit: feeling used to doing things while smoking
  • Addiction: to satisfy the craving for nicotine

Knowing why and when you smoke helps to be prepared to combat cravings and associations you may have with cigarettes.

Create a Smoking Diary

Keep a diary of when you smoke and why you smoked will help you create and manage the quit smoking timeline. This will help you learn more about the cravings and plan ways to deal with them. Click here for the Smoking Diary.

How Addicted am I?

One of the biggest factors on the quit smoking timeline length is the level of addiction. Nicotine is a drug that produces many different effects on the body at the same time. It stimulates your nervous system, even though it makes you feel relaxed. Nicotine affects the chemicals in your brain and after a puff, you usually feel good for a moment or two.

New smokers often feel dizzy and sick from tobacco smoke, but you get used to its effects. As you continue to smoke, your body learns to depend on nicotine and you can smoke more and more.

When smokers stop, most get cravings. You may feel anxious, hungry and irritable, and find it hard to focus on what you are doing. Even after giving up smoking for long periods of time, some smokers who try to just have an occasional cigarette return to regular smoking.

Surprising as it sounds, research shows that for many smokers their addiction to nicotine is similar to addiction to heroin or cocaine. For example, research shows that some smokers cannot bring themselves to quit even though they may think smoking is harmful - they don't believe that they will be affected.

Take the Nicotine Addiction Test to measure your addiction to nicotine. Note this test is a guide only. Smoking is a complex addiction, consider your smoking habit and why you smoke so you are well prepared to quit smoking. For further information consult your doctor or health professional.

Site Resources

Uses these resources that help you plan and successfully quit smoking.

Check out our Quit Smoking Tips to help get you started.

Quit Smoking Tips »