15 tips to quit smoking

Preparation

1. Pick a quit date within two weeks, ideally in a quiet period. Or join Stoptober in October.
2. Write down your reasons. Health, money, your children: read the list when a craving hits.
3. Work out what you will save with our calculator and decide what to spend the money on.
4. Recognise your triggers. For a few days, note when you smoke: with coffee, in the car, after meals, under stress?
5. Arrange help in advance. Your chances are much higher with support. See which method suits you.

Quit day and the first weeks

6. Throw everything out: cigarettes, tobacco, lighters and ashtrays.
7. Change your routines. Drink coffee in a different spot, take another route, get up from the table straight after eating.
8. Ride out cravings. A craving lasts a few minutes. Drink water, brush your teeth, walk around.
9. Avoid alcohol in the first weeks. For many people it is the biggest trigger.
10. Exercise. Walking or sport reduces cravings and stress.
11. Tell others and ask smokers around you not to smoke near you.

Staying smoke-free

12. Stick to "not a single puff". One cigarette often leads to the next.
13. Reward yourself with the money you save.
14. Keep support through the first 60 days, when the risk of relapse is highest. For Dutch speakers, for example with the 60-day coaching.
15. Relapsed? Start again. Most ex-smokers needed several attempts. Learn from what went wrong.

Need help?

Start with the free options. In the Netherlands: your GP, Ikstopnu or the free Ik Stop Wel webinar (in Dutch). See also free help in the Netherlands.

Affiliate links: if you buy through these links, we receive a commission. Prices as listed on ikstopwel.nl in September 2026. All Ik Stop Wel products are in Dutch.