Psychologists and research scientists who’ve studied addiction and smoking cessation (smoking cessation is the scientific name for what you’re doing) have found that people who’ve successfully quit smoking did so in a number of stages. These stages are called the ‘Stages of Change’. Successful quitters have naturally followed these stages even if they weren't aware it. In this program we call these stages ‘milestones’.

Milestone 1: How to Quit
In this milestone (you’re now in milestone 1) you learn about this program, how it works, and the importance behind a well-planned and “stage-based” approach to quitting smoking. All we’re really trying to do in this milestone is get you to understand that quitting is a process. If we can get you to understand that quitting is a process, and that you really need to think out and develop a solid quit plan, then we’ve done a great job.

Milestone 2: Am I Ready?
In this milestone we’ll ask you to think about your habit - everyone’s habit is unique so this milestone will help you begin to create a personal program that’s customized for you. You'll fully educate yourself about your smoking patterns, you’ll look at how much you smoke compared to other smokers, your personal benefits of quitting smoking, as well as identify your personal triggers and slipping signs. The final exercise will help you decide if you're actually ready to quit. If it appears that you're not ready, we'll tell you. We want you to succeed and in order to succeed you have to be well prepared for what's ahead.

Milestone 3: Withdrawal Symptoms
In this milestone you'll further enhance your quit plan. We’ll predict the withdrawal symptoms that will affect you most, and prepare for how you’ll deal with them. We’ll talk about NRTs, how they work and if they might help you. We’ll also look at when you smoke, where you smoke and who you smoke with so you can begin to think about avoiding these situations.

Milestone 4: Getting Ready to Quit
In this Milestone you'll take a hard look at the life changes you'll make when you quit. You'll look at when, where and why you smoke and situations in which you may find temptation unbearable. You’ll also develop a plan to keep physically active, a plan to eat healthy (so you control weight gain) and a plan to cope with stress.

At the end of Milestone 4 you'll set your quit date (it's OK if your Quit Date is in the past) and we'll begin to calculate how much money you’ll save, how many cigarettes you haven't smoked, how long you've been smoke free, and how much life you gained by quitting.

Milestone 5: Staying Smoke-free
In this Milestone you'll enhance your commitment to remain smoke-free by making a public pledge and by developing a personal reward plan. We want you to reward yourself by using the money you've saved by not smoking. Reward yourself for your hard work!

Milestone 6: My Daily Progress
In this Milestone you'll monitor your daily progress and keep track of any withdrawal symptoms you experience. Like thousands of others who have used this program, you can reach Milestone 6 and beyond.