Setting a quit date when you’re looking to quit tobacco products can feel intimidating, even when you’re motivated to quit
The idea of having a set date often feels final - a point of no return or a disappointment if it passes without success.
While setting a quit date can feel scary, there are plenty of reasons to set one. Several studies suggest that users who set a quit date and take steps to prepare are up to four times more likely to quit.
But there are also ways to experiment with quitting strategies before committing to a date so you can build your confidence to quit - this time, for the long haul.
These 5 tips can help make setting a quit date less daunting
Gain motivation to build your plan
Setting a quit date can encourage you to begin thinking about and planning for all of the elements of quitting tobacco. Some of the steps you might take to prepare include: identifying triggers and routines, ordering nicotine replacement therapy, and rallying your support system for help before and after you quit.
Give yourself some time to wrap your head around the idea of quitting
While figuring out the logistics around quitting tobacco is important, quitting also takes a lot of mental work. You may spend some time getting clear on what’s motivating you, what challenges you might face, and how you might overcome those challenges moving forward.
Approach quitting like you never have before - with a little help from Pivot
Pivot allows you to select from a variety of goals - learn, reduce, and prepare to quit. One key difference from other cessation programs available is that Pivot does not require you to set a quit date. Additionally, Pivot encourages you to experiment with different quit approaches through its app features.
Try out practice quits vs. setting a quit date
Practice Quits allow you to plan for one to 24 hours of tobacco-free time to find what strategies and tools help you before finalizing a quit date. In fact, a full 24-hour practice quit is considered a quit attempt! Having the opportunity to build a tobacco-free toolkit before committing to a quit date can help boost your confidence that a quit will stick.
Your quit date in the Pivot app is not set in stone. The process of quitting is a time to learn what is working well and what areas need more attention. You can update your quit date as many times as you’d like as you make new discoveries.
Reduce and quit when you’re ready
Another way you can become more confident in quitting for good is by gradually reducing the number of tobacco products you use. Pivot lets you set goals for reducing (the number of cigarettes, vape sessions, cans, or pouches of chew) down to 0. The same tools you use to quit can also be used to help you reduce, and you can update your goal to reduce more and more. You may find that when you get down to using tobacco just a few times per day, quitting completely becomes more manageable.
The role of Pivot coaches
Pivot also allows you to work with a health coach who specializes in nicotine dependence and addiction. Coaching helps you develop a growth mindset, which helps you look at challenges through the lens of your strengths. You’ll learn to use your past experiences as a springboard for growth and change. This is especially important when quitting smoking since most people make several attempts before they quit for good. Pivot coaches believe in providing people like you with the tools and experience needed to reach your goals - no matter the circumstances, taking the time to get to know you and help build a plan that will work for YOU.
Quit on your own terms with the help of Pivot
Quitting isn’t always easy, and setting a quit date can add anxiety to an already stressful process. But Pivot’s approach allows you to quit on your own terms and explore the idea of quitting in different ways. In such a no-pressure environment, you can develop the tools and belief in yourself to reach your ultimate goal - quitting tobacco for good.
Abbey Jones, MPH, CHES, NCTTP, CHWC
Brittni Troyan, BS, NBC-HWC