Practice quit


What is a practice quit?

A short commitment to quitting tobacco that helps you build the skills and confidence to become tobacco-free for good.

Why practice quit?

  • Practice quits give you a chance to learn what your challenges might be during a longer quit.
  • Practice quit days have been shown to delay or prevent relapse.

How to do a Practice Quit:


  • Choose a period of time, either 1, 3 or 5 days. Your choice might be affected by how often you use tobacco, or the days that are hardest for you. For example, if you usually only smoke on weekends, choosing a Saturday as your practice quit might make sense for you.
  • Find a journal or a tracker/quitting app on your phone. Many of them are free!
  • Make a plan for how you will deal with difficult situations and what coping strategies you can try.
  • Try changing your routine or making tobacco use inconvenient.
  • Sign up for the “thinking about quitting” texting service.


  • Use your journal or app to track your cravings, behaviours and challenges throughout the practice quit. The more information you have, the more useful the practice quit will be!
  • Use the 4 D’s- Deep breaths, Delay, Drink water, Do something else.
  • Reward yourself for successes.
  • Visit for support.
  • Check in with AlbertaQuits on Facebook to connect with others who are trying to quit.


  • Reflect on your quit, read your journal or app. What can you learn? What were your biggest challenges?
  • Share your successes and challenges with the AlbertaQuits community on Facebook.
  • Use the hashtag #ABPRACTICES on Facebook, Twitter and Instagram to share your story.
  • Plan your next step towards a tobacco-free life and visit for support.