Apps & Tools
Learn about free online tools and apps that can help you quit.
Five Key Steps for Quitting
Studies have shown that these five steps will help you quit smoking and quit for good. You have the best chance of quitting if you use these five steps to develop and maintain your own quit plan.
Get Ready/Make a Plan
- Set a quit date.
- Change your environment. (Get rid of your tobacco and don’t let people smoke in your home or car.)
- Review your past quit attempts. Think about what worked and what didn’t.
- Make a list of reasons to quit.
- Once you quit, don’t smoke — not even a puff!
You will have a better chance of success if you have help. You can get help in many ways.
- Tell family, friends, and coworkers that you are going to quit and that you want their support. Ask them not to smoke around you. Ask them if they want to quit with you.
- Talk to your health care provider; they can help.
- Get individual, group, or telephone counseling.
- Contact Boulder County Public Health’s Tobacco Education and Prevention Partnership (Tobacco Education & Prevention Services). TEPP offers free, private “Getting Ready to Quit” sessions in Boulder and Longmont.
You can learn about nicotine addiction, quitting strategies, and free or low-cost tobacco cessation resources in a safe and inclusive environment.
Call 303-413-7524 to schedule an appointment.
Learn New Skills and Behaviors
Change your routine to reduce your stress. For example:
- Try to distract yourself from urges to use tobacco. Talk to someone, go for a walk, or find a new hobby.
- When you try to quit, change your routine. Use a different route to work.
- Drink tea instead of coffee. Eat breakfast in a different place.
- Do something to reduce your stress. Take a hot bath/shower, exercise, read a book, call a friend, or go to a movie.
- Plan something enjoyable to do every day. Reward yourself since you are doing a good thing for yourself and those around you.
- Drink a lot of water and other fluids.
Get Medication and Use It Correctly
- Medications can help you stop using tobacco. Ask your health care provider for advice first.
- Approved medications can double your chances of quitting for good.
Be Prepared for Difficult Situations or Relapse
Don’t give up! Most relapses occur within the first three months after quitting. Don’t be discouraged if you start using tobacco again. Remember that most people try several times before they finally quit for good. Go back to your plan, adjust, and try again.
If you are having problems with any of these situations, talk to your health care provider.