Table of ContentsView AllTable of ContentsFinal VerdictCompare ServicesFAQsMethodology
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Table of Contents
Final Verdict
Compare Services
FAQs
Methodology
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 youquit 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 asZyban(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 theAmerican 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.
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 youquit 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 asZyban(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 theAmerican 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.
Best Overall: Cognitive Behavioral Quitting (CBQ) Method
CBQ Method
Learn More
Key Specs
Why We Chose It
Pros & Cons
ProsVarious specialized plans availableDraws on neuroscience with an aim to help rewire your brainConsExpensive
ProsVarious specialized plans availableDraws on neuroscience with an aim to help rewire your brain
Various specialized plans available
Draws on neuroscience with an aim to help rewire your brain
ConsExpensive
Expensive
Overview
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.
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
Why We We Chose It
The QuitStart app is designed to help you get started with managing nicotine addiction and quitting smoking.
ProsTips to help you prepare to quit and manage cravingsProgress tracking and sharingChallenges and gamesConsThose who don’t use the app frequently may not see as much of a benefit
ProsTips to help you prepare to quit and manage cravingsProgress tracking and sharingChallenges and games
Tips to help you prepare to quit and manage cravings
Progress tracking and sharing
Challenges and games
ConsThose who don’t use the app frequently may not see as much of a benefit
Those who don’t use the app frequently may not see as much of a benefit
TheQuitStart appincludes 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.
The app is available as a free download.
Best for Text-Based Support: SmokefreeTXT Text Message Service
SmokefreeTXT
SmokefreeTXT is a free text messaging service that includes six to eight weeks of daily text messages (three to five messages per day).
ProsFree serviceOn-demand messages available to help with support for cravings and moodsConsNot ideal for those who don’t have unlimited texting plans
ProsFree serviceOn-demand messages available to help with support for cravings and moods
Free service
On-demand messages available to help with support for cravings and moods
ConsNot ideal for those who don’t have unlimited texting plans
Not ideal for those who don’t have unlimited texting plans
SmokefreeTXTis 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).
Best for Group Support: Nicotine AnonymousNicotine AnonymousLearn MoreKey SpecsPrice:Free (donations welcome)Plan:Online and in-person support groups using a 12-step modelTech:Online meetings and optional newsletterWhy We Chose ItNicotine Anonymous (NicA) is a nonprofit network of support groups to overcome nicotine addiction based on the 12-step model used inAlcoholics Anonymous (AA). The program involves group support and recovery for those looking to maintain abstinence from nicotine.Pros & ConsProsFree social supportMembers can be following any program to quit smokingConsFinding the most supportive group for you may take timeOverviewMembers ofNicotine Anonymouscan 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 Group Support: Nicotine Anonymous
Nicotine Anonymous
Nicotine Anonymous (NicA) is a nonprofit network of support groups to overcome nicotine addiction based on the 12-step model used inAlcoholics Anonymous (AA). The program involves group support and recovery for those looking to maintain abstinence from nicotine.
ProsFree social supportMembers can be following any program to quit smokingConsFinding the most supportive group for you may take time
ProsFree social supportMembers can be following any program to quit smoking
Free social support
Members can be following any program to quit smoking
ConsFinding the most supportive group for you may take time
Finding the most supportive group for you may take time
Members ofNicotine Anonymouscan 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
The QuitNow Quitline offers free telephone coaching with a trained coach to help you develop a plan to quit smoking.
ProsFreeHelps you develop an individualized planConsMostly directs you to other supports to help you quit
ProsFreeHelps you develop an individualized plan
Free
Helps you develop an individualized plan
ConsMostly directs you to other supports to help you quit
Mostly directs you to other supports to help you quit
TheQuitNow Quitlineservice is available throughout the United States and in several languages.
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
We We Chose It
The QuitGuide app allows you to track cravings, triggers, and progress during your smoking cessation journey.
ProsTracking to help you identify craving patterns and triggersInspirational messagesFreeConsDoes not offer check-ins
ProsTracking to help you identify craving patterns and triggersInspirational messagesFree
Tracking to help you identify craving patterns and triggers
Inspirational messages
ConsDoes not offer check-ins
Does not offer check-ins
TheQuitGuide app, also a government-funded initiative, is available in the United States for tracking cravings and progress.
The QuitGuide app helps you to:
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.
TheCognitive Behavioral Quitting (CBQ) Methodis 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 Anonymousis your best option. If you want text-based daily messages, thenSmokefreeTXTis the way to go. If you prefer having someone hold you accountable, theQuitNow Quitlineoffers free telephone coaching to help you with your plan to quit smoking.
Compare the Best Non-Medical Ways to Quit Smoking
CompanyPricePlanTechBest OverallCognitive Behavioral Quitting (CBQ) Method$99912-day, 4-step online programOnline videosBest for Getting StartedQuitStart AppFreePrep tips, progress monitoring, and badges to celebrate milestonesAppBest for Text-Based SupportSmokefreeTXTFree, but message and data rates may apply6-8 weeks of daily text messages plus follow-up messages once a month or moreText messaging serviceBest for Group SupportNicotine Anonymous (NicA)Free (donations are welcome)Support groups using a 12-step modelOnline meetings and optional newsletterBest for CoachingQuitNow QuitlineFreePhone coaching to develop individualized planPhoneBest for Tracking and JournalingQuitGuide AppFreeTrack cravings, triggers, and progressAppFrequently Asked QuestionsResearch 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.When you stop smoking, you will experiencewithdrawal 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.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.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.MethodologyThe 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.
Frequently Asked QuestionsResearch 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.When you stop smoking, you will experiencewithdrawal 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.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.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.
Frequently Asked Questions
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.
When you stop smoking, you will experiencewithdrawal 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.
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.
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.
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 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto 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.pub2American 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.mm6841e3Gmel 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
6 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto 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.pub2American 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.mm6841e3Gmel 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
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto 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.pub2American 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.mm6841e3Gmel 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
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
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