Quit Smoking Timeline Step-by-Step: The Journey Towards a Smoke-Free Life

It takes a mere 20 minutes after smoking for the immediate effects to wear off. If you are stopping smoking, that is when the new, improved version of you begins… In just 20 short minutes. 

At that point, your heart rate and blood pressure return to normal levels, and you have expelled the immediate negative effects of smoking from your system. You can now declare yourself on your way to becoming an ex-smoker, should you wish to.

You then have a decision to make: do you continue to abstain from cigarettes and enjoy a whole host of further benefits – all of which will be revealed to you in gradual stages, over time – or do you succumb and send your heart rate and blood pressure soaring again, taking you back to square one?

If you choose the former, we applaud you. Your life is about to change almost immeasurably, starting with those improved vital signs. Eventually, you will reach a point where your body is fully repaired, almost to that of someone who never smoked.

But how much time are we talking about, and what do those rewards consist of? To keep you motivated and on track, we have put together this handy little ‘Quit-Smoking Timeline’ explaining the various stages involved, how long they take to reach, and why it’s worth toughing out.

Key Points

• Stopping smoking is about throwing a spanner in the works and reprogramming the brain to eliminate the need for nicotine.
• For effective smoking cessation, smokers aspiring to quit must develop a strategy to manage cravings and triggers.
• Quitting earlier accelerates the decrease in the risk of cancers, cardiovascular and respiratory diseases, and other conditions linked to smoking.
• Each day without smoking gradually clears the lungs and improves overall respiratory health.
• Quitting smoking not only improves physical well-being but also contributes to mental health improvements, reducing anxiety and stress levels over time.

Quitting is Difficult – But Worth It

At the risk of stating the obvious, stopping smoking is hard, but you know that already. If quitting were easy, most of the 1.3 billion worldwide smokers would probably do it. 

Everyone is aware of the risks. Seventy percent of all lung cancers develop as a result of smoking cigarettes, and a whole host of nasty diseases have become associated with it, including heart disease, cerebrovascular disease, COPD, stroke, pneumonia, and peripheral vascular disease.

And that’s just naming the ‘main’ diseases that are common among smokers. The full list of illnesses and afflictions makes for some pretty grim reading. The truth is that hundreds of diseases could be attributed to smoking in one way or another, either directly or indirectly.

The Best Thing You Will Ever Do

But if you do make the leap and manage to stick with it, quitting smoking could be the best decision you will ever make. Seriously. The benefits are incredible, wide-ranging, and life-changing.

Firstly, you will save a small fortune over time because, at £16 per pack, there are far cheaper ways to riddle yourself with disease. Life will also become less stressful as you no longer need to squeeze smoking opportunities into an increasingly anti-smoking world.

The most glaring benefit is the health improvements and reduced chances of picking up one of those serious diseases, but there are more tangible benefits, also. No longer will your clothes whiff of smoke, for example, and your teeth will eventually go from a nasty shade of avocado yellow to good old-fashioned white. 

There may be some initial side effects of smoking withdrawal, such as mild skin conditions, headaches, and anxiety, but they shouldn’t last more than a few months and can be easily tackled with nicotine replacement. 

We shall cover nicotine in more detail towards the end of this guide. For now, let’s take a look at that timeline.

Quit Smoking Timeline: Step-by-Step

20 Minutes

Smoking raises your heart rate and blood pressure. Roughly 20 minutes after your last cigarette, your heart rate and blood pressure drop back to normal levels.

8 Hours

Nicotine’s rapid absorption and its effect on adrenaline and dopamine release (resulting in that well-known headrush) eventually lead to nicotine addiction. In about eight hours, the nicotine in your blood will have reduced by half, and you might start to feel withdrawal symptoms. However, the carbon monoxide level in your blood will decrease by half, helping your heart receive more oxygen.

24 Hours

Around 24 hours after quitting smoking, you may face the peak of withdrawal symptoms, including irritability, sleep disturbances, cravings, concentration difficulties, and increased appetite. This phase is challenging but temporary. Soldier-on because it will get better.

48 Hours

Cigarette smoke leads to excess mucus in your lungs and impairs the cilia, which help clear mucus and dirt. After 48 hours without smoking, these cilia start functioning again, helping clear your lungs. By now, your body has also eliminated all carbon monoxide and nicotine. What’s more, you will begin to notice improvements in your sense of taste and smell.

72 Hours

Within about three days, you’ll find breathing easier as your bronchial tubes start to relax. This, along with lower carbon monoxide levels, increases oxygen in your blood, increasing your energy. However, expect your cravings and withdrawal symptoms to intensify, as your body will be free of nicotine. The first week is usually the most challenging. Smoking triggers will be everywhere at this stage of your journey – try and remove yourself from them if you can. 

2-4 Weeks

By this time, the main withdrawal symptoms and side effects of quitting smoking should have subsided, although the triggers will probably still linger. You might notice an enhanced ability to handle stress and a gradual return to normal respiratory functions. By this stage, you will be surprised how great everything tastes and how wonderful everything smells. 

4-12 Weeks

The toxins in smoke strain your heart and narrow arteries, increasing the risk of stroke and heart attack. Around four weeks after quitting, your circulatory health begins to improve. Blood flow and lung function improve, leading to noticeably improved physical stamina, along with reduced coughing and shortness of breath.

3-9 Months

Over this period, your lung function will significantly improve, beginning at three months and continuing to progress. By the nine-month milestone, expect up to a 10% increase in lung capacity. This improvement facilitates easier breathing, reduces respiratory infections, and enhances overall pulmonary health.

1 Year

A year after quitting, your risk of a heart attack drops to about half that of someone who smokes. Given that heart attacks are such a big killer, this is a massive step, so give yourself a pat on the back for getting this far.

10-20 Years

After 10 to 20 years, your risk of a heart attack is similar to that of a non-smoker. Your risk of lung cancer is also about half that of a smoker. In this time frame, the likelihood of developing other smoking-related diseases, such as mouth, throat, and bladder cancer, also decreases significantly. 

Your lungs have healed considerably, reducing the risk of chronic lung diseases. Contrary to common misconception, your body has a remarkable ability to repair itself from the effects of smoking: you just need to make an effort to do so, and your body will do the rest!

Dealing With Relapse

Many people manage to quit smoking on the first attempt and never look back, while others struggle with the occasional smoking relapse. Either way, relapsing is a normal part of quitting and something you may have to deal with at some point.

We need to make one thing clear, though: relapsing and ‘slipping’ are two entirely different things altogether and shouldn’t be confused. 

Slipping, as the name implies, is a case of dropping your guard and allowing yourself a few puffs of a cigarette. While that obviously isn’t a good thing, it isn’t quite the end of the world, either, so try not to beat yourself up too much. You can still consider yourself an ‘ex-smoker’. Just remain focused, keep your eye on the prize, and stay the course.

Relapsing is a different animal. This is when those ‘slips’ become more frequent to the point that they are no longer slips and have become a full-blown relapse into daily smoking. At this point, you must remind yourself that it is never too late to quit smoking again – so get back on the wagon and give it another go.

Tips For Quitting Smoking

There are various methods and strategies that can help you quit smoking. Let’s take a look at a few of the most effective tips and pointers for a smoke-free life.

• Start by Identifying Your Quitting Motivations

Begin your journey to quit smoking by listing your motivations. These could range from health improvement to financial savings. Whatever they are, the trick is to refer to this list for encouragement during tough moments and then track the everyday advantages of being smoke-free.   

• Choose a Quit Date

Determine a quit date soon after deciding to stop smoking. Mark it on your calendar and share it with friends and family. This builds a sense of commitment and helps avoid scenarios where you might be tempted to smoke.

• Prepare for Your Quit Day

Mentally prepare for quitting by envisioning a life without cigarettes. Learn about nicotine addiction and ready yourself for cravings. Remove smoking reminders like ashtrays from your environment to strengthen your resolve.

• Eat Healthily

Maintain a balanced diet as your body cleanses itself of harmful chemicals from cigarettes. Eating healthily is vital during this period to maintain energy levels and potentially prevent weight gain that can occur after quitting smoking.

• Incorporate Walking or Light Exercise

Engage in walking or other forms of exercise. Physical activity has been shown to lessen cravings and improve overall well-being, making you less likely to return to smoking.

• Stay Positive and Motivated

Keep yourself motivated by focusing on the positive changes in your life. Avoid dwelling on past failed attempts and maintain a positive mindset to combat cravings effectively.    

• Clean and Refresh Your Living Space

As part of your quitting journey, cleanse your home. Seriously. A good spring clean distracts you from cravings and also symbolises a fresh start. Deep cleaning also eliminates lingering smoke odours and ensures all smoking-related items are discarded. 

• Rely on Support from Family and Friends

This is a big one. Using the support of loved ones is a huge help in quitting smoking. Their encouragement and understanding can be absolutely instrumental, especially in those initial testing days of quitting, when you will benefit from a few cheerleaders around you.

• Keep Your Hands Occupied

Find ways to keep your hands busy, as it helps manage the restlessness that can come with quitting. Objects like pens or puzzles can be useful tools. Anything that distracts you from the ingrained hand-to-mouth actions of smoking.

• Avoid Alcohol and Other Triggers

Quite an obvious one, but try to stay away from alcohol and other triggers that are closely linked to your smoking habit. This reduces the risk of succumbing to cravings and helps in maintaining your commitment to quit smoking.

The NEAFS Way

One of the biggest problems you are going to face when quitting smoking is the withdrawal from nicotine. 

Your brain will eventually recalibrate and learn to function without the little bursts of dopamine that nicotine provides. But it takes time, and you have enough on your hands to deal with the psychological aspects of quitting smoking without the angst of nicotine withdrawal thrown in.

This is where NEAFS can help. We didn’t create our remarkable little device as a tool to stop smoking, but many people are using it for that precise reason, because NEAFS provides the experience of smoking without actually smoking.

Nicotine Infused Tea

Our clever little TEO device works by heating nicotine NEAF sticks, which are a wonderful blend of tea leaves, nicotine, and cellulose. By using it, you are still getting your nicotine without the harmful cigarettes.

In time, you can slowly transition to the nicotine-free NEAFS sticks as you gradually wean yourself off without the dangers of smoking cigarettes. Or, if you prefer, you can continue to smoke nicotine NEAFS to your heart’s content. Either way, you are not smoking anymore – and that’s the most important thing here. Genius, isn’t it?

You’ve Got This!

Quitting smoking is always difficult. Some people even say it is equal to quitting hard drugs. But with a positive mental attitude and a determined approach, you can do it. Just keep your eye on the timeline and watch the main milestones pass by. You will be there before you know it. And if you need a little help getting there, give NEAFS a shot!