What every ex-smoker wishes they knew before they tried to quit

Most people who have successfully quit smoking don’t say it was easy, but many say they underestimated what quitting would actually involve.

It isn’t the health risks or the benefits, those are widely known and well understood.  

What they often weren’t prepared for was the pattern of cravings, the strength of habit triggers and how normal it is for motivation to fluctuate along the way.

Quitting smoking isn’t just about deciding to stop. It’s about understanding what your body and brain will do next, and planning for it.

Here’s what many former smokers say they wish they’d known before their first serious attempt.

The hardest days are temporary

The addictive substance in tobacco leaves the body quickly. Withdrawal symptoms often begin within hours and can peak in the first few days. Irritability, restlessness and strong urges to smoke are common early on.

What many ex-smokers say they didn’t realise is this: the intensity usually declines within the first few weeks. The discomfort feels permanent in the moment, but physiologically, it isn’t.

Understanding that cravings come in waves, and that waves pass, can make them easier to ride out.

Triggers can be stronger than withdrawal

Physical withdrawal is only part of the process. Smoking often becomes tied to routines such as lighting up with your morning coffee, after meals, while driving or following stressful conversations or situations.

Ex-smokers often say the habit was harder to break than the addictive substance itself. Recognising triggers ahead of time, and planning alternatives, is one of the strongest predictors of success.

Quitting rarely works the same way twice

Many people attempt to quit multiple times before stopping for good. This doesn’t mean that you’ve failed, it’s means that you’re one step closer to your goal to be cigarette-free.  

Each attempt provides valuable insights such as when your cravings are strongest, what situations increase your desire to smoke and what strategies actually helped (even if only temporarily).

By reframing ‘failed attempts’ as practice you can change how you approach your next effort to quit.

Support makes a measurable difference

Trying to quit alone can feel isolating. Research consistently shows that behavioural support, medical guidance or structured quit programs improve outcomes compared to unaided attempts.

Ex-smokers often report that having a plan, and someone to check in with, increased accountability and confidence.

For some people, doctors may assess whether regulated clinically supported options are appropriate as part of a broader cessation strategy. Suitability depends on individual health history and clinical judgement.

It’s normal for motivation to fluctuate

Many people expect to feel as motivated as they were the day they decided to quit, but we all know that motivation rises and falls.

It is normal to experience moments of doubt, even weeks after stopping. Knowing that motivation isn’t constant, and building systems rather than relying solely on motivation, can be more sustainable.

Smoking cessation is a marathon, not a sprint

The biggest misconception? That quitting is one decision made on one day. In reality, it’s a transition that unfolds over time, physically, psychologically and socially.

If you’re considering stopping smoking, preparing for the process can make it more manageable.

A consultation with a healthcare professional can help you understand your level of nicotine dependence and discuss appropriate options based on your circumstances.

References

Australian Government Department of Health and Aged Care (n.d.) Smoking and tobacco: health effects. Available at: https://www.health.gov.au/topics/smoking-vaping-and-tobacco  

Cancer Council Australia (n.d.) Quit smoking: Why quitting is hard. Available at: https://www.cancer.org.au/cancer-information/causes-and-prevention/smoking/quit-smoking  

Royal Australian College of General Practitioners (RACGP) (2021) Supporting smoking cessation: A guide for health professionals. East Melbourne: RACGP.

World Health Organization (2023) Tobacco: health benefits of smoking cessation. Available at: https://www.who.int/news-room/questions-and-answers/item/tobacco-health-benefits-of-smoking-cessation  

U.S. Department of Health and Human Services (2020) Smoking cessation: A report of the Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention.

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