Kickstart your New Year with our 30-Day Countdown to a Fresh Start challenge
January is the perfect moment for a reset. A clean slate. A chance to step into the year with more clarity, confidence, and control. If you’re thinking about quitting smoking but not quite ready to take the leap, this challenge is your bridge into a healthier new year.
Quitting is your choice, and you deserve to feel fully prepared, supported, and capable. Many people hesitate because they fear failing, but that hesitation already shows something important: you care about your health, and you’re willing to try. That’s a powerful starting point.
Our 30-Day smoke free challenge is designed to help you get ready to quit, not to quit immediately, but to build the mindset, habits, and confidence that make quitting achievable in the weeks ahead. Think of it as a structured warm-up: a way to ease into change without pressure. You’re fully in control, you set the pace, and there’s no right or wrong way to take part.
Sign up now and step into January feeling more prepared, more positive, and closer to the life you want to create this year.
How the challenge works
Track your triggers
Over the next 30 days, you will track what triggers your smoking. These triggers could include things like a stressful conversation at work or certain routines – such as having a cigarette with your morning coffee or after the kids have gone to bed. After 30 days, you will have a clearer idea of what drives your smoking.
Find a simple swap
Each day you will try out swaps from the choose your swap list in the challenge pack, as little or as often as you like. When you feel the urge to smoke a simple swap could be playing a game on your phone, to keep your hands and mind busy or going for a short walk to get some fresh air. During this challenge you will find the swaps that work for you. Each day you will get closer to saying “I am ready to quit”.
Have a back-up-plan
This challenge helps you to develop the tools you’ll need to support you across the 30 days, including a practical back-up plan for moments when urges feel especially strong. It’s particularly useful for those “automatic” cigarettes, like the one you reach for on your break or after dinner. Identify simple swaps that fit your routine, such as making a cup of tea or calling a friend after dinner instead of lighting up.
Plan a little treat
Every time you say no to your cravings you are proving to yourself that you are in control, that’s something that should be rewarded. Rewards can be as simple as having a few minutes to yourself, putting a few pennies aside and watching them add up or a little treat.
What happens at the end?
At the end of the 30 days, you should have found the swaps that work for you and now know you can do this. You will have all the tools you need to take the next step of setting a quit date and joining our free stop smoking service. As part of this free service, you will have access to friendly expert support and free nicotine replacement including vape kits, gum, patches, mouth spray, lozenges and inhalator. This type of support is three times more likely to help you stop smoking for good.
You can start this 30-day challenge whenever you like, some people like to start on the first day of a week or month as it feels like a fresh start. Take the first step today, and download your challenge pack.
📥 Download our FREE 30 day challenge