What Are the Most Effective Ways to Quit Smoking?

Research suggests that reduction support combined with smoking cessation medications increases your chances of long-term success when quitting smoking. Self-help tools are most useful when they include one-on-one or group support within the program. Extended programs that are at least two weeks in length and include at least four sessions lasting 30 minutes or more tend to have better success as well.

How Long Does It Take to Quit Smoking?

When you stop smoking, you will experience withdrawal symptoms , such as cravings, feeling irritable or sad, and having trouble sleeping. These symptoms usually last a few days or weeks. Beyond withdrawal, a good stop smoking program will last several weeks. However, it may take months or years to combat your smoking addiction fully.

Is It Better to Cut Down on Smoking Before Quitting?

There is evidence that says cutting down on smoking before quitting leads to similar long-term outcomes as quitting cold turkey. This suggests that you should choose the method that feels best for your situation.

Can E-Cigarettes Help You Quit Smoking?

E-cigarettes (vaping) are not a good quit smoking aid. Illnesses have been associated with the use of e-cigarettes and the CDC recommends that people avoid the use of all vaping products. Research also suggests that vaping is not effective as a smoking reduction or smoking cessation tool.

Best Non-Medical Ways to Quit Smoking of 2023

Research suggests that almost 70% of smokers want to quit, and roughly half of adult smokers (21.5 million) in 2018 reported that they had made a quit attempt in the past year, according to the Centers for Disease Control and Prevention (CDC). Nicotine is highly addictive and the process of quitting is difficult, but support tools can increase your odds of success.

If you're looking for a non-medication tool to help you quit smoking, there are many options to support you in your journey. This includes everything from in-person support groups to telephone coaches to text-based messaging apps.

It's important to note that combining non-medical support with medications—such as Zyban (bupropion), Chantix (varenicline), or nicotine gum or patches—can offer additional support for you in this process.

Many resources are also offered for free through government initiatives under the direction of the American Cancer Society. But whether you are a long-time smoker looking for personalized support or a casual one wanting to use an app to quit for good, you'll likely find something to suit your needs. We've rounded up the best non-medical ways to quit smoking so that you can curb your habit.

Our Top Picks

Best Overall: Cognitive Behavioral Quitting (CBQ) Method

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Key Specs

Price: $999
Plan: 12-day, 4-step online program
Tech: Online video

Why We Chose It

The Cognitive Behavioral Quitting (CBQ) Method, created by Nasia Davos, helps smokers overcome their mental dependence on nicotine by changing how they view smoking.

Pros & Cons

Pros

Various specialized plans available
Draws on neuroscience with an aim to help rewire your brain

Cons

Expensive

Overview

The CBQ Method was designed to help smokers stop smoking by removing the desire for cigarettes.

It draws on neuro-linguistic programming (NLP), cognitive-behavioral therapy (CBT), neuroscience, and coaching. This method aims to deal with mental dependence rather than relying on overcoming the physical addiction alone.

This is done in four stages. First, you'll need to choose to quit. The next step is to remove the fears that are stopping you from becoming a non-smoker. Then, you'll need to break your smoking habit by rewiring your smoking triggers. And, finally, you'll need to condition your new, smoke-free routine so you can have a happy non-smoker life.

There are various specialized plans, but the primary CBQ Method is an online, 12-day program that follows the four steps and costs $999.

Best for Getting Started: QuitStart App

CDC

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Key Specs

Price: Free
Plan: Prep tips, progress monitoring, and badges to celebrate milestones
Tech: App

Why We We Chose It

The QuitStart app is designed to help you get started with managing nicotine addiction and quitting smoking.

Pros & Cons

Pros

Tips to help you prepare to quit and manage cravings
Progress tracking and sharing
Challenges and games

Cons

Those who don't use the app frequently may not see as much of a benefit

Overview

The QuitStart app includes a variety of features: information and tips on how to prepare to quit smoking, a place to monitor your progress, the ability to earn badges to celebrate milestones in your journey, help to get back on track if you slip up and smoke, and tips to help manage cravings and down moods.

Additionally, the app features helpful distractions like challenges and games, the ability to create a stop smoking toolkit with inspiration and tips to keep you going, and a way to share your progress on social media.

Like the QuitNow Quitline, the QuitStart app is a government initiative directed by the Tobacco Control Research Branch of the National Cancer Institute in collaboration with the U.S. Food and Drug Administration. The development of the app was informed from input by tobacco control professionals, ex-smokers, and smoking cessation experts.

The app is available as a free download.

Best for Text-Based Support: SmokefreeTXT Text Message Service

SmokefreeTXT

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Key Specs

Price: Free but message and data rates may apply
Plan: 6-8 weeks of daily text messages plus follow-up messages once a month or more
Tech: Text messaging service

Why We Chose It

SmokefreeTXT is a free text messaging service that includes six to eight weeks of daily text messages (three to five messages per day).

Pros & Cons

Pros

Free service
On-demand messages available to help with support for cravings and moods

Cons

Not ideal for those who don't have unlimited texting plans

Overview

SmokefreeTXT is a text messaging service designed to help adults in the United States quit smoking. Texts range from motivational to daily challenges, and on-demand messaging is also available. After finishing the program, users will receive follow-up messages in one, three, and six months. Users must have a U.S.-based mobile phone and, ideally, unlimited text messaging (so that per-message rates are not applied).

Sample messages from the program include tips like, "Cravings can be triggered by seeing other people smoking. Spend time in places where smoking isn't allowed. Try malls, museums, or the movies." Or, they can be daily challenges like, "Day 6: Delay your 1st cig (or the next one) by an hour today. Make a plan and stick to it. Every time you put out a cig is a chance to try quitting again."

Users can request on-demand messages to help manage cravings, moods, or slip-ups by texting one-word keywords (i.e. CRAVE, MOOD, SLIP) to the SmokefreeTXT number (47848). This does not sign you up for the weekly program; instead, you receive one message to help you in the moment.

Specific programs are also available for teens, moms, veterans, and other groups. There is no fee for the service. You can sign up by texting QUIT to 47848.

Best for Group Support: Nicotine Anonymous

Nicotine Anonymous

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Key Specs

Price: Free (donations welcome)
Plan: Online and in-person support groups using a 12-step model
Tech: Online meetings and optional newsletter

Why We Chose It

Nicotine Anonymous (NicA) is a nonprofit network of support groups to overcome nicotine addiction based on the 12-step model used in Alcoholics Anonymous (AA). The program involves group support and recovery for those looking to maintain abstinence from nicotine.

Pros & Cons

Pros

Free social support
Members can be following any program to quit smoking

Cons

Finding the most supportive group for you may take time

Overview

Members of Nicotine Anonymous can be following any program to quit smoking and end nicotine addiction. For example, some people might be completing a smoking cessation program, while others could be using nicotine withdrawal aids.

The strength of the 12-step program is the group support model for those wanting a nicotine-free life. Just as with AA, the basis of NicA groups is that the individual should surrender their addiction to a higher power. Also, the 12 steps involve other social-based activities designed to strengthen one's resolve to quit smoking, abstain from nicotine, and reduce dependence.

NicA offers help and support for free to all individuals looking to abstain from nicotine. And while meetings are free, members are encouraged to donate to both Nicotine Anonymous World Services and their local chapter if they are able to.

Best for Coaching: QuitNow Quitline

CDC

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Key Specs

Price: Free
Plan: Phone coaching to develop individualized plan
Tech: Phone

Why We Chose It

The QuitNow Quitline offers free telephone coaching with a trained coach to help you develop a plan to quit smoking.

Pros & Cons

Pros

Free
Helps you develop an individualized plan

Cons

Mostly directs you to other supports to help you quit

Overview

The QuitNow Quitline service is available throughout the United States and in several languages.

Calling the Quitline connects you to a quit coach, who is trained to help you stop smoking by making a tailored plan for your individual situation. Many coaches are former smokers and all are trained to be empathetic listeners, provide encouragement, and give helpful tips.

When you call the QuitNow Quitline, your coach will ask about what type of help you are interested in. You will also be questioned about your past experiences with trying to quit smoking. These questions are designed to identify the best program and approach for you.

Quitlines can be seen as an add-on to whatever support your receive from your doctor. They can help connect you with community resources or determine how your health insurance might cover stop smoking aids like medication. QuitNow functions like a stop-smoking coach to help you make a plan to deal with cravings, figure out what program is best for you, and put together a plan to quit.

If you'd like to use the Quitline, you can call 1-800-QUIT-NOW. The program is free to access.

Best for Tracking and Journaling: QuitGuide App

CDC

Learn More

Key Specs

Price: Free to download
Plan: Track cravings, triggers, and progress
Tech: App

We We Chose It

The QuitGuide app allows you to track cravings, triggers, and progress during your smoking cessation journey.

Pros & Cons

Pros

Tracking to help you identify craving patterns and triggers
Inspirational messages
Free

Cons

Does not offer check-ins

Overview

The QuitGuide app, also a government-funded initiative, is available in the United States for tracking cravings and progress.

The QuitGuide app helps you to:

Understand your craving patterns by time of day and location
Understand your cravings by mood and other triggers
Build skills to manage your cravings
Receive motivational and inspirational messages to deal with cravings

Additionally, you'll be able to identify your own personal reasons for quitting, monitor your progress during your journey to stop smoking and keep a journal or log to record your process.

This app is available as a free download.

Final Verdict

The Cognitive Behavioral Quitting (CBQ) Method is our top pick overall for the best non-medical way to quit smoking because it helps change how you view smoking. The CBQ Method addresses mental dependence to help boost your chances of success. However, what may work best for you depends on many factors, so talk to your healthcare provider to discuss which quitting smoking treatments are right for you.

If you are looking for an in-person support group similar to AA, Nicotine Anonymous is your best option. If you want text-based daily messages, then SmokefreeTXT is the way to go. If you prefer having someone hold you accountable, the QuitNow Quitline offers free telephone coaching to help you with your plan to quit smoking.

Research suggests that it is not uncommon for people to resume smoking after finishing treatment, often due to fluctuating urges to smoking caused by shifts in mood. Having a plan and relying on different smoking cessation tools may help you remain abstinent over the long term.

Compare the Best Non-Medical Ways to Quit Smoking

Company	Price	Plan	Tech
Best Overall Cognitive Behavioral Quitting (CBQ) Method	$999	12-day, 4-step online program	Online videos
Best for Getting Started QuitStart App	Free	Prep tips, progress monitoring, and badges to celebrate milestones	App
Best for Text-Based Support SmokefreeTXT	Free, but message and data rates may apply	6-8 weeks of daily text messages plus follow-up messages once a month or more	Text messaging service
Best for Group Support Nicotine Anonymous (NicA)	Free (donations are welcome)	Support groups using a 12-step model	Online meetings and optional newsletter
Best for Coaching QuitNow Quitline	Free	Phone coaching to develop individualized plan	Phone
Best for Tracking and Journaling QuitGuide App	Free	Track cravings, triggers, and progress	App

Frequently Asked Questions

What Are the Most Effective Ways to Quit Smoking?

Research suggests that reduction support combined with smoking cessation medications increases your chances of long-term success when quitting smoking. Self-help tools are most useful when they include one-on-one or group support within the program. Extended programs that are at least two weeks in length and include at least four sessions lasting 30 minutes or more tend to have better success as well.
How Long Does It Take to Quit Smoking?

When you stop smoking, you will experience withdrawal symptoms, such as cravings, feeling irritable or sad, and having trouble sleeping. These symptoms usually last a few days or weeks. Beyond withdrawal, a good stop smoking program will last several weeks. However, it may take months or years to combat your smoking addiction fully.
Is It Better to Cut Down on Smoking Before Quitting?

There is evidence that says cutting down on smoking before quitting leads to similar long-term outcomes as quitting cold turkey. This suggests that you should choose the method that feels best for your situation.
Can E-Cigarettes Help You Quit Smoking?

E-cigarettes (vaping) are not a good quit smoking aid. Illnesses have been associated with the use of e-cigarettes and the CDC recommends that people avoid the use of all vaping products. Research also suggests that vaping is not effective as a smoking reduction or smoking cessation tool.

Methodology

The best non-medical ways to quit smoking were chosen based on a variety of factors, including research evidence for the service, the availability of coaching or group support, as well as accessibility. Various programs and services were selected to showcase that quitting smoking can look different for each person.

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention. Smoking cessation: fast facts.
Lindson N, Klemperer E, Hong B, Ordóñez-Mena JM, Aveyard P. Smoking reduction interventions for smoking cessation. Cochrane Database Syst Rev. 2019;2019(9). doi:10.1002/14651858.CD013183.pub2
American Cancer Society. Dealing with the mental part of tobacco addiction.
Smokefree.gov. Understanding withdrawal.
Siegel DA. Updated: interim guidance for health care providers evaluating and caring for patients with suspected e-cigarette, or vaping, product, use associated with lung injury—United States, October 2019. MMWR Morb Mortal Wkly Rep. 2019;68. doi:10.15585/mmwr.mm6841e3
Gmel G, Baggio S, Mohler-Kuo M, Daeppen J, Studer J. E-cigarette use in young Swiss men: is vaping an effective way of reducing or quitting smoking? Swiss Med Wkly. 2016;146:0102. doi:10.4414/smw.2016.14271

By Arlin Cuncic, MA
Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

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