Quitting tobacco is tough and can be a lot to take on at once. If you’re planning to make quitting tobacco your New Year’s resolution, the holidays can make that date feel even more challenging. Between schedules and stretched dollars, stress levels are high, and your routine is off balance.

That’s where mini quits come in. A mini quit is a small goal you set that lets you practice going without tobacco in short bursts. Each one is meant to build your confidence, figure out your triggers and get you ready for your quit without as much pressure.

Instead of dreading January 1 while enjoying your holidays, treat December like a warmup. Pick one mini quit to try each week. By the time the new year arrives, you’ll already have a few wins to be proud of.

Pick Your Mini Quit

There is no such thing as a quit too small. At the beginning of every week, look at your schedule before picking your mini quit. Start by choosing a time that’s consistent for you and go from there.

Mini Quit Mornings:

• Don’t smoke with your morning coffee. Sip it somewhere new, like the porch if it isn’t too cold, or around your festive holiday décor.
• See if you can be awake for one hour without tobacco.
• Hold off until after breakfast or after your morning commute.

Morning quit tip: Brush your teeth first thing. Fresh breath can make it easier to put off using tobacco.

Mini Quit Commutes:

• Don’t dip or smoke on your morning commute.
• Keep gum, mints or sunflower seeds in your cup holder.
• Make a new playlist or queue up a podcast for the drive.

Commute quit tip: Put your tobacco, cigarettes or vape in the trunk or back seat of your car. That may feel like a challenge, but try once this week and see how you feel.

Mini Quit Workdays:

• Swap one of your usual smoke breaks for a non-smoke break.
• Walk a lap around the building or grab a glass of water.
• Avoid your usual smoke-break spot.

Work quit tip: Ask a coworker who doesn’t use tobacco to take a break with you. If you’re comfortable, share your mini quit goal with them.

Mini Quit Evenings:

• Skip tobacco right after dinner.
• Tackle evening chores to keep your mind and hands busy. Puzzles and games work well, too.
• Make one room in your home a tobacco-free zone.

Evening quit tip: Trade out your evening tobacco with something holiday related. Use that time to decorate your house or watch a festive movie.

Mini Quit Holiday Parties:

• Spend time celebrating without tobacco.
• Step outside for fresh air in a spot away from smokers.
• Have an answer prepared for offers. “No thanks, I’m cutting back” works just fine.

Holiday party quit tip: Hold something in your hand to keep you busy, like a drink or plate. It’s simple, but helps you feel less awkward if you’re used to holding a cigarette.

Rules for Mini Quits:

The truth is, there are no rules, but here are a few things to keep in mind this month:

1. Slip ups are part of it!Some weeks will go better than others and that’s okay! You can’t control every schedule change and stressful moment. If you miss your goal, try again tomorrow. Each try teaches you something about your routines, triggers and cravings.
2. One goal is enough!You can stack your mini quits if you want, but there is no pressure to right now. If mornings work for week one, but adding evenings in week two is too much, pivot! Try making your morning goal longer instead of tackling multiple things at once. This month is for learning and practicing.
3. Every mini quit counts!Each small goal shows you can face a craving and get through it. Keep track of every win throughout December so you can head into the new year feeling stronger and more ready than ever.
4. The Helpline is here for you!Even if you aren’t “ready” to quit, the Helpline is still here to help! A Coach can help you understand your triggers and provide tips, while text messages may be the reminder you need to keep going. Plus, you can order your FREE patches, gum or lozenges now, so they are ready for you in the new year.

You’ve got this. Start small and keep going.