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I Quit 28-Day Countdown

Stay smoke-free for 28 days and you're 5 times more likely to quit for good.

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A 28-day journey with us.

A lifelong step towards peace of mind.

Like most smokers, you know that smoking harms yourself, as well as your loved ones. That is why you’re here. But it can be a long and difficult process that takes countless tries. That’s why we’re here to journey with you, every step of the way.

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How your life will change

Quitting is not easy, and you will understandably be concerned at how your life will be affected. Flip the cards below, and see how quitting will instead change your life for the better in the long run.

“I feel like I can’t function after three days without smoking, and I look so tired.”

CLICK TO SEE THE CHANGE

It’s normal to feel this way, but this discomfort will be worth it, because you’ll never feel this way again once you grit your teeth and see it through. Your everyday functioning will no longer be dictated by cigarettes.

“I can’t help looking at others smoking — how can I quit when I want what they have so much?”

CLICK TO SEE THE CHANGE

What you might not see, is how they may also feel trapped in a cycle. When they look at you, they see a person who has the resolve to take a firm step towards quitting. So while it’s tempting to do it, don’t ever look back.

“It is so hard to quit when all my friends are still smoking.”

CLICK TO SEE THE CHANGE

Smoking hurts your body, and true friends will not want that for you. And what about the friends and family who have always wanted you to drop the habit? You’ll be making them so proud.

What's stopping you from quitting?

One cigarette contains more than 7,000 chemicals, of which 70 are known to cause cancer. Even one cigarette can hurt your lungs, blood vessels, and increase the risk of cancer. Cutting back is not enough, you have to quit entirely.

The most important thing is not to give up on yourself. Many people who quit made several attempts before they finally quit completely. Just remember, each quit attempt can be a chance for you to better understand what triggers a relapse, so you will know what to do or avoid on your next try.

If quitting on your own is not your preferred option, you can also speak to your doctor, pharmacist or call the QuitLine at 1800 438 2000 for more help.

Studies have shown that pharmacotherapy (medication and nicotine replacement therapy), together with counselling, can double your chances of quitting for good.

It is true that you may feel uncomfortable during the quitting process as withdrawal symptoms may set in. However, this is only temporary as your body is in the process of healing itself.

Here are some reasons why you feel this way:

Symptoms Reason
Coughing Lungs are clearing away tar, dead cells and extra mucus.
Light-headedness or dizziness and headache Body is getting extra oxygen and less carbon monoxide.
Constipation/ Stomach pain Intestinal movements may slow down for a brief period.
Fatigue and difficulty concentrating Body takes time to adjust to the lack of stimulation from nicotine.
Increased appetite Sense of taste and smell improves.
Tingling of hands and feet Blood circulation improves with more supply of oxygen to the fingers and toes.

You may not smoke as often as your friend, but “light” smoking can still shorten your life. A study found that even people who averaged less than one cigarette a day over their entire lives were 64% more likely to die earlier than people who never smoked. And for those who smoked between 1 – 10 cigarettes a day, that risk rose to a staggering 87%.

So even if you consider yourself a social smoker, there’s good reason to drop the habit.

You can quit at any age. Your body starts to heal within 8 hours after quitting. In 1 year, the risk of heart diseases is reduced by 50%.

After 2 to 5 years, your risk of stroke is similar to that of a non-smoker.

Filter cigarettes do not reduce the harmful effects of smoking for the following reasons:

  1. Smokers subconsciously block the filter vents with their hands and mouth. As a result, the harmful chemicals are not filtered out effectively.
  2. Smokers tend to inhale deeply when smoking low-yield cigarettes to get a nicotine high.
  3. Smokers are lulled into a false sense of security. Studies show that lower tar levels have little or no effect on reducing the risk of lung and heart diseases and only slightly lower the risk of lung cancer.

E-cigarettes are not risk-free, because they deliver nicotine into your body.

Nicotine is both addictive and harmful as it can decrease your appetite, increase your heart rate and increase blood pressure. Sweating, nausea and diarrhea can even occur in the case of nicotine poisoning.

In addition to nicotine, e-cigarettes, which are illegal in Singapore, can also contain other substances such as formaldehyde and acetaldehyde which can increase the risk of cancer.

Some medication, such as nicotine replacement therapies (NRTs) help to reduce withdrawal symptoms so you can focus on resolving issues that cause you to pick up smoking. Speak to your doctor, pharmacist or call the QuitLine at 1800 438 2000 to find out more.

Prepare yourself

A week
before your quit day:

1

Write down your reason(s) for quitting

2

Decide on your quit method

3

Have an emergency plan to beat unexpected cravings (e.g. a workout session)

4

Talk to a Quit Consultant and decide what’s the best way for you to start
A day
before your quit day:

1

Throw away all ashtrays, lighters and cigarettes

2

Plan activities to occupy yourself with

3

Rally your friends and loved ones to for help and moral support. Or if you prefer, get a close friend or family member to be there for you.

Quit Methods

Cold Turkey
Cold Turkey

Decide on a stop date and stay firm on that decision. We’re not going to sugarcoat it – it’s difficult, but highly recommended because it has been effective for many I Quit 28 Day Countdown quitters.

Gradual Reduction
Gradual Reduction

Cut down on the number of cigarettes smoked each day, and slowly reduce to zero by a targeted date.

Seek Professional Help
Seek Professional Help from Quit Advisors

Quit Advisors will help to assess your level of addiction and customise a quit plan for you.

Medication
Medication

Prescription drugs such as Varenicline and Bupropion Hydrochloride tablets weaken the urge to smoke, and reduces nicotine withdrawal symptoms.

Nicotine Replacement
Nicotine Replacement Therapy (NRT)

NRT works by releasing small amounts of nicotine into your body to counter the cravings and relieve withdrawal symptoms. Paired with counselling, pharmocotherapy doubles your chances of quitting for good.

Coping with withdrawal symptoms

Experiencing withdrawal symptoms is common, especially during the first few weeks of quitting. But take heart — withdrawal symptoms are signs that your body is recovering. Here are some ways you can manage them.

“I keep having constant cravings to light up again.”

CLICK TO VIEW ANSWER

As your body clears out the nicotine, you will feel a strong urge to replenish it, because of its addictiveness.

Distract yourself by doing something else.

Some simple techniques to handle such cravings also include:

  • Delaying lighting up
  • Deep breathing exercises
  • Drinking a glass of water slowly

“I feel so easily irritable when I’m not smoking.”

CLICK TO VIEW ANSWER

Your brain is adjusting to a nicotine-free life.

  • Do relaxation exercises.
  • Listen to soothing music.
  • Catch a movie (ideally something light-hearted, such as comedies).
  • Warn your family and friends of potential irritability.
  • Do light exercises like brisk walking as it releases endorphins to lift your mood.
  • Take a whiff of peppermint oil or drink peppermint tea to calm nerves.

“I get headaches when I stop smoking for a while.”

CLICK TO VIEW ANSWER

Your brain is most likely adapting to the increased level of oxygen.

  • Get enough sleep.
  • Stay in quiet, relaxed surroundings.
  • Go easy on your eyes by reading and watching TV with adequate lighting.

“I feel so tired and unfocused when I don’t smoke.”

CLICK TO VIEW ANSWER

Nicotine is a stimulant that forces your body to feel awake. As your blood circulation improves, you will feel fresh without the need to smoke.

  • Get enough sleep.
  • Don’t tire yourself out.
  • Do light exercises like brisk walking.
  • Take small, regular meals to regulate your blood sugar level and boost your energy.
  • Replace coffee with ginger or herbal tea to perk up.

“I keep coughing after I stop smoking. What’s wrong?”

CLICK TO VIEW ANSWER

Your lungs are starting to function properly again and are working to clear tar, dead cells and extra mucus accumulated from the cigarettes.

  • Sip warm water.
  • Suck on sugar-free cough drops.

“I feel a weird tingling sensation in my hands and legs.”

CLICK TO VIEW ANSWER

It is a sign that your blood circulation is slowly improving and more oxygen is getting to your fingers and toes. This will stop when your body adapts to the improved circulation.

  • Go for hand and foot massages.
  • Distract yourself with a walk or by picking up a book.
  • Do stretching exercises or yoga.

How others did it

It’s a long journey, but not an impossible one. Let these stories from our other quitters motivate you on your own path towards quitting.

What is the I Quit 28-Day Countdown?

The I Quit 28-Day Countdown programme works together with you to help you quit smoking by staying smoke-free for 28 days. You’ll be able to choose your own start date and receive daily tips to remain on track.

Step

01

Triangle

Sign up for your I Quit journey here

Step

02

Triangle

Reply Quit Yes to the first SMS received, and head down to our participating pharmacies for a smokerlyser test

Step

03

Triangle

Collect your goodie bag

Step

04

Triangle

Embark on your 28-day quitting journey, with our daily SMS tips to help you stay on track

What else can I expect?

QuitLine Support
QuitLine Support

Dial 1800 438 2000 to talk to our trained Quit Consultants when things get tough.

Get Rewarded
Get rewarded

Receive even more incentives as you progress towards a smoke-free lifestyle.

Join-a-Community
Join our Facebook Community

Share the ups and downs of your journey with our community of quitters from the I QUIT Club.

Receive Professional Advice
Receive professional advice

Speak to your doctor or pharmacist for more help. Feel free to ask for more information on this programme, or general advice on quitting.

Get rewarded after 28 days

To further motivate you in your journey, successful quitters will also receive rewards upon validating their smoke-free status.

After the 28th day, 3rd and 6th month of your I Quit journey upon successful completion of the I Quit 28-Day Countdown, you will be able to redeem HPB e-vouchers worth $50, $30, and $20 respectively.

28 Days
Arrow Arrow
3 Months
Arrow Arrow
6 Months

How to redeem your rewards

 
 

Step

01

Download the HealthHub SG app.

Step

02

At each milestone of your iQuit journey, reply Quit Yes and validate your smoke-free status at HPB within one month by doing a smokerlyser test. Call the QuitLine at 1800 438 2000 to make an appointment.

Step

03

Upon validation of your smoke-free status, your Quit Rewards will be issued into your HealthHub app e-wallet.

Click here for the list of participating merchants.
Please click here for the full terms and conditions.

Stay involved

Share your journey with the I Quit Facebook community, and pick up new tips to stay smoke-free.

Join our community

What kind of support is available for me?

Everybody’s quit journey is different. For some, it takes one try, and for others it takes many. But you are not alone. Whether you need advice on managing your cravings, or just a listening ear, we’re here for you. To begin, check out these resources below.

Pharmacies and polyclinics

Make an appointment with any of our participating pharmacies to speak to the on-duty pharmacist. Feel free to ask for more information on this programme, or general advice on quitting.

Guardian
Bugis Junction
#B1-20/21
Tel: 6338 5244
Guardian
City Square Mall
#B1-18/19
Tel: 6509 9716
Guardian
Harbourfront Centre
#02-111/112
Tel: 6274 8441
Guardian
ION Orchard
#B4-02
Tel: 6884 5956
Guardian
Lavender MRT
#B1-01
Tel: 6293 9397
Guardian
Novena Square
#01-31
Tel: 6252 7019
Guardian
Suntec City
#02-328/329
Tel: 6238 6439
Guardian
Takashimaya SC
#B2-15/23
Tel: 6836 9382
Guardian
The Centrepoint
#B1-01/02/03/04
Tel: 6835 7453
Guardian
The Shoppes@MBS
#B2-49
Tel: 6834 3598
Guardian
Tiong Bahru Plaza
#B1-125
Tel: 6276 3976
Guardian
313 @ Somerset
#B3-13/14/15/16
Tel: 6634 0991
Guardian
Amara Hotel
#02-09
Tel: 6694 8253
Guardian
Chinatown Point
#B1-34
Tel: 6543 6242
Guardian
City Link
#B1-67
Tel: 6238 8116
Guardian
International Building
#01-18
Tel: 6262 3364
Guardian
Paragon
#B1-20/24
Tel: 6737 6282
Guardian
Plaza Singapura
#B2-14
Tel: 6338 0813
Guardian
Raffles Place MRT
#B1-37-40/43-45
Tel: 6438 4962
Guardian
Tanglin Mall
#01-18
Tel: 6836 1146
Unity
Harbourfront Centre
#02-118/119
Tel: 6271 5100
Unity
Bukit Merah Central
Blk 166, #01-3531
Tel: 6276 3407
Unity
Plaza Singapura
#B2-20A
Tel: 6238 0230
Watsons
ION Orchard
#B4-12
Tel: 6509 8129
Watsons
Lucky Plaza
#B1-27/41, 28/40, 29/39 & 30
Tel: 6736 0956
Watsons
Marina Bay Financial Centre
#B2-57/58/59
Tel: 6634 1744
Watsons
Marina Square
#02-212
Tel: 6336 7653
Watsons
Ngee Ann City
#B2-06-10
Tel: 6733 2437
Watsons
Raffles City
#B1-42
Tel: 6334 2462
Watsons
Paragon
#B1-27/27A
Tel: 6369 1054
Watsons
Tiong Bahru Plaza
#01-131/132
Tel: 6352 1855
Watsons
Novena Square
#02-07/09
Tel: 6259 1975
Watsons
Vivo City
#B2-15/16/17
Tel: 6376 8084
Guardian
Blk 704 Ang Mo Kio Avenue 8
#01-2559
Tel: 6456 5766 / 6456 0933
Guardian
Northpoint
#B1-02/03
Tel: 6754 6574
Guardian
Sun Plaza 2
#B1-11
Tel: 6257 8939
Guardian
Blk 190 Toa Payoh Lorong 6
#01-578
Tel: 6352 5912
Guardian
Blk 512 Bishan St 13
#01-524
Tel: 6262 5714
Guardian
Causeway Point
#B1-28/29/30
Tel: 6894 3014
Guardian
Serangoon Gardens
66 Serangoon Garden Way
Tel: 6287 7190
Unity
Toa Payoh MRT
#B1-02
Tel: 6258 2810
Unity
Ang Mo Kio HUB
#B2-40
Tel: 6552 2001
Watsons
Causeway Point
#B1-14/15
Tel: 6891 1620
Watsons
United Square
#B1-53
Tel: 6256 7458
Watsons
Blk 190 Toa Payoh Lorong 6
#01-150
Tel: 6259 1334
Watsons
1 Northpoint Drive
#B1-161 – 164
Tel: 6257 0856
Guardian
Compass One
#B1-11
Tel: 6386 2764
Guardian
Heartland Mall - Kovan
#01-129
Tel: 6487 4580
Guardian
NEX Mall
#B1-62/63
Tel: 6634 2715
Guardian
Seletar Mall
#B1-10/11
Tel: 6702 7053
Guardian
Waterway Point
#B1-04
Tel: 6385 8073
Guardian
Hougang Mall
#B1-31
Tel: 6282 1336
Unity
Hougang Point
#02-01
Tel: 6384 0952
Unity
Rivervale Plaza
#01-16
Tel: 6386 4183
Unity
NEX Mall
#03-37/38
Tel: 6509 0316
Unity
Hougang Mall
#B1-35/36
Tel: 6385 8606
Unity
Waterway Point
#B2-26
Tel: 6385 8290
Watsons
Hougang Mall
#03-02
Tel: 6386 3202
Guardian
Blk 210 New Upper Changi Road
#01-715
Tel: 6444 0072
Guardian
Tampines MRT
#01-01
Tel: 6788 2908
Guardian
Warehouse Retail Scheme
#01-01 Giant Building
Tel: 6788 4161
Guardian
White Sands Mall
#01-12
Tel: 6385 0534
Guardian
Changi Terminal 3
#B2-24 Basement 2 North
Tel: 6282 8532
Guardian
Parkway Parade
#B1-147/149
Tel: 6344 2102
Unity
212 Bedok North Street 1
#02-147
Tel: 6445 9551
Unity
White Sands
#B1-02
Tel: 6581 7736
Watsons
Parkway Parade
#B1-14/15/16
Tel: 6440 4923
Watsons
Tampines Mall
#B1-07/08
Tel: 6781 9304
Guardian
Bukit Panjang Plaza
#01-01/02
Tel: 6762 1214
Guardian
IMM Building
#01-57
Tel: 6566 7660
Guardian
Jelita (Cold Storage)
#02-10
Tel: 6469 0700
Guardian
JEM
#B1-16/17
Tel: 6694 6042
Guardian
West Mall
#01-27
Tel: 6794 0903
Guardian
Clementi Mall
#03-56/60/61
Tel: 6659 9234
Guardian
Holland Road Shopping Ctr
#01-10/11
Tel: 6465 7734
Guardian
Jurong Point
#B1-27/28
Tel: 6794 0501
Guardian
Lot 1
#B1-26/27
Tel: 6486 6712
Unity
Jurong Point
#B1-09
Tel: 6793 5712
Unity
Yew Tee Point
#B1-08/09
Tel: 6762 6549
Unity
Bukit Panjang Plaza
#01-06
Tel: 6760 2363
Unity
Lot 1
#B1-04/05
Tel: 6763 7678
Watsons
Bukit Panjang Plaza
#01-30/31
Tel: 6465 1902
Watsons
Clementi Mall
#B1-37/38/39
Tel: 6659 4792
Watsons
IMM Building
#01-54/55
Tel: 6566 8465
Watsons
NUH Medical Centre
#01-33
Tel: 6334 6827

Roadshows

You may also head down to our roadshows to have a personal chat with our I Quit representatives.



DateTimeVenue
20 Oct 2019 
 

11.15am to 12.30pm

Bukit Batok CC
21 Bukit Batok Central
Singapore 659959
​21 Oct 2019 to 27 Oct 2019
​5pm to 9pm
Admiralty MRT Station
Booth #02-K16

70 WOODLANDS AVENUE 7
Admiralty MRT Station
SINGAPORE 738344
21 Oct 2019 to 27 Oct 2019 Sengkang NEL Station
5 SENGKANG SQUARE
Sengkang MRT Station
SINGAPORE 545062

28 Oct 2019 to 3 Nov 2019
Bedok Bus Interchange
Booth #02-05A
12 BEDOK NORTH DRIVE
BEDOK INTEGRATED TRANSPORT HUB
SINGAPORE 465492
28 Oct 2019 to 3 Nov 2019
Ang Mo Kio Central
709 ANG MO KIO AVENUE 8
#01-2591
SINGAPORE 560709
​4 Nov 2019 to 10 Nov 2019
Tampines East DTL
20 TAMPINES AVENUE 7
TAMPINES EAST MRT STATION
SINGAPORE 529623
​​4 Nov 2019 to 10 Nov 2019

Jurong East Bus Interchange J6
60 JURONG GATEWAY ROAD
Jurong East Temporary Bus Interchange
SINGAPORE 608548

​​11 Nov 2019 to 17 Nov 2019Pasir Ris Bus Interchange
501 PASIR RIS DRIVE 3
PASIR RIS BUS INTERCHANGE
SINGAPORE 519490
​11 Nov 2019 to 17 Nov 2019Clementi Ave 3
441A CLEMENTI AVENUE 3
SINGAPORE 121441
​18 Nov 2019 to 24 Nov 2019​​Punggol NEL
70 PUNGGOL CENTRAL
Punggol NEL MRT Station
SINGAPORE 828868
18 Nov 2019 to 24 Nov 2019Sengkang NEL
5 SENGKANG SQUARE
Sengkang MRT Station
SINGAPORE 545062
​25 Nov 2019 to 1 Dec 2019Choa Chu Kang Bus Interchange Booth #01-07
70 CHOA CHU KANG LOOP
CHOA CHU KANG BUS INTERCHANGE
SINGAPORE 689688
​2 Dec 2019 to 8 Dec 2019​​Serangoon Bus Interchange Booth B
20 SERANGOON AVENUE 2
Serangoon Bus Interchange
SINGAPORE 556138
​9 Dec 2019 to 15 Dec 2019​​Tampines East DTL
20 TAMPINES AVENUE 7
TAMPINES EAST MRT STATION
SINGAPORE 529623
​​9 Dec 2019 to 15 Dec 2019​​Ang Mo Kio Central
709 ANG MO KIO AVENUE 8
#01-2591
SINGAPORE 560709
​​​16 Dec 2019 to 22 Dec 2019Dhoby Ghaut NEL
60A ORCHARD ROAD
Dhoby Ghaut NEL Station
SINGAPORE 238890
​23 Dec 2019 to 29 Dec 2019Punggol NEL
70 PUNGGOL CENTRAL
Punggol NEL MRT Station
SINGAPORE 828868

QuitLine

If you need a little more motivation, you may also talk to our trained Quit Consultants at:

Community

Share your journey with the I Quit Facebook community, and pick up new tips to stay smoke-free.

Join our community
SINGAPORE 689688

Useful resources

Quit For Life Booklet
Quit For Life Booklet

Download our Quit For Life Booklet for more tips on maintaining a smoke-free lifestyle.

I Quit Calendar
iQuit Calendar

Make your journey easier by taking it one day at a time. The I Quit Calendar gives you daily tips to help you count down towards a smoke-free life in no time.

I Quit Planner
iQuit Planner

Get to know your smoking habits by jotting down the times you smoke. This can help you come up with your own strategies to combat the urges.

I Quit Checklist
iQuit Checklist

You can take a few simple steps to prepare yourself for this journey. Here’s a checklist of things to do a week before your quit day.

A smoke-free you is just 28 days away!

Sign up
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I Quit 28-Day Countdown
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