Cutting down to quit smoking

You may find the idea of quitting all at once overwhelming. If you decide to cut down on your way to quitting for good, here are a few tips that can really help.

What is cutting down to quit?

Cutting down means reducing the number of cigarettes you smoke each day to work towards a quit day, ideally within two to six weeks.   For example, if you usually smoke 20 a day, you could set a target of 15 cigarettes a day for a week; then 10 a day, reducing further each time to reach a quit day.  Or you might target different triggers for smoking. You might start by removing your after-dinner cigarette or stop smoking on your break.

Does cutting down work?

Studies show you have the most success if you set a quit date within two to six weeks of starting to cut down.  It helps to use a faster-acting nicotine replacement therapy such as lozenges or mouth spray while you cut down. You can use these at a time when you normally smoke, like after a meal, or when driving.  Talk to your doctor or pharmacist about the best approach for you. 

Why set a quit date?

Having a quit day to work towards increases your likelihood of success. If you cut down over a long period of time you can get 'cutting down fatigue'.  It takes more effort, commitment and discipline to slowly cut down than stopping completely on a quit day. This is because you still experience the same withdrawal effects without seeing the financial and health benefits of stopping completely.   

Some people feel nervous about setting a quit date. This is understandable. Quitline counsellors can help  you understand your reasons for concern and work out a cutting down to quit plan that works for you.

Tips for cutting down

Make a cutting down plan. There are many ways to cut down. Here are some examples:

• You could set a target for the number of cigarettes per day. Once you achieve your target, set a new one.

• You could increase the time between smokes. Work out your current pattern and slowly increase the time from when you usually smoke. If you usually smoke on the hour, try going 90 minutes then 2 hours between smokes.

• You could reduce situations you smoke in. For example, first stop smoking inside, then in the car, and then when on the phone. Each situation you remove gets you closer to your quit day.

• Let go of your favourite cigarettes first. Like the one after dinner, before bed, watching TV. If you leave your favourites to last it can make it difficult to quit completely. 

• Reward yourself for your efforts. For instance, if you met your target for the day. Work out how much money you have saved that day by not smoking as much. What can you do with the money saved to celebrate your achievement?

• Make sure you have a clear cutting down plan and a firm quit date. 

• Talk to your doctor and pharmacist about using stop smoking medications.

• Call Quitline for support. There are many ways to get in touch:

Please note, this information is for general use only.  Please consult your health professional for further advice.

If you would like to provide feedback, please contact quit@quit.org.au.

Last updated February 2025.