Tips to help you stay on track

What to Expect in the First 7 Days

The first week of quitting smoking is often the most challenging—but it's also the most important.

Here are some things you may experience in the first week when stopping smoking.

Day 1–2

Day 3–4

Peak withdrawal symptoms
Irritability
Difficulty concentrating

Day 5–7

Cravings begin to ease
Energy levels improve
Sense of taste and smell sharpen

This is your body adjusting to being nicotine-free. While symptoms can feel intense, they’re temporary. Most people find that after the first week, things become more manageable.

How to Get Through It

Stay busy
Drink plenty of water
Avoid known triggers
Use smoking cessation therapies like Cyventine

Most importantly: be patient with yourself.

You’re not just quitting smoking—you’re rebuilding your habits and routines. The first 7 days are proof of your strength. Get through this week, and you’re well on your way.

Days 1 to 3 Days 4 to 12 Days 13 to 16 Days 17 to 20 Days 21 to 25

See what phase you're in

Click any day on the program grid to see what to expect.

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Tips to help you stay on track

Build your confidence with easy-to-read articles covering cravings, triggers, withdrawal symptoms and everyday strategies to help you quit.

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What to Expect in the First 7 Days

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Day 1–2

Day 3–4

Day 5–7

How to Get Through It

See what phase you're in

Tips to help you stay on track

Help to be an ex-smoker 25 days from today

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