Congratulations on taking an important first step to quitting tobacco. The free programs below provide tips and support for you to deal with urges to smoke or vape. You can also use medication to help. If you end up wanting more support, consider counseling.
Free text message programs
If you have a cell phone, try SmokefreeTXT. You will receive text messages with tips, advice, and encouragement to help you overcome challenges and stay motivated to quit. Choose a program, or text START to 47848 to sign up for SmokefreeTXT.
If you vape and are between the ages of 13-24, try This is Quitting, a new text-to-quit vaping program that shows the real side of quitting, both the good and the bad. Click here to learn more about This is Quitting.
Free smartphone apps
If you have a smartphone, an app might be a good option for you. Not all apps have been tested, but research suggests that the program behind 2Morrow Health may be the most effective program – and Washington state residents have free access to this. Click here to learn more about 2Morrow Health.
Free online services and guides
Like smartphone apps, the Internet has a lot of information about quitting, but much of it has not been tested. Try one of these evidence-based online services:
- Create My Quit Plan (NIH)
- Guide for Quitting Smoking (CDC)
- BecomeAnEX (Truth Initiative)
- NOT for Me (American Lung Association)
- Live Vape Free – a free online program to help you talk to your teen about vaping
If you would prefer printed materials, you can call 1-800-QUIT-NOW and ask to have some sent to you, for free.