Share your progress

One of the best ways to build healthy habits is to share your quit goal so they can share encouragement!

20 Minutes
12 Hours
48 Hours
5 Days
2 Weeks
1 Month
2 Months
1 Year
2 Years
5 Years
10 Years
15 Years
Every Minute Counts

How long has it been since your last cigarette

Click on the slider below to learn more about how quitting smoking positively impacts your health.

After 20 Minutes

Your heart rate and blood pressure drop

  • Your pulse slows down
  • Your blood pressure decreases
  • The temperature of your hands and feet increases
After 12 Hours

Blood oxygen levels increase

  • The carbon monoxide level in your blood is returning to normal (which is good, because you’re allowing oxygen to get to your heart and other organs easier)
  • At the same time, oxygen levels are rising

“Your blood carbon monoxide levels drop and your blood oxygen levels increase to normal levels.”

After 48 Hours

Primary senses like smell and taste return to normal levels

  • Smell and taste start returning to normal
  • Nerve endings are adjusting to the absence of nicotine
  • Your mood swings and stress levels improve
After 5 Days

The stressing effects of nicotine are now leaving your body

  • Nicotine by-products have left the body
  • Craving episodes will go down to an average of just 3 minutes (keep going and they’ll get even shorter!)
After 2 Weeks

Heart attack risk starts to drop

  • You’re less likely to have a sudden heart attack

“Your heart attack risk begins to drop.”

After 1 Month

Better circulation and easier exercise

  • Your circulation is improving, allowing you to perform intense activities such as exercising, running, and more. Increased blood circulation supplies oxygen to your brain and other organs. 
  • Walking is easier
  • Your lungs work better
  • Cuts heal more quickly

“Your circulation improves. Walking becomes easier. Your lungs work better. Wounds heal more quickly.”

After 2 Months

Breathe Easy

  • You cough less
  • Your lungs no longer produce the extra phlegm caused by smoking
  • Congestion and shortness of breath are alleviated

“You have more energy. Smoking-related symptoms, such as coughing, nasal congestion, fatigue, and shortness of breath improve. You will have fewer illnesses, colds, and asthma attacks. You will gradually no longer be short of breath with everyday activities.”

After 1 Year

Chance of heart disease decreases

  • Your likelihood of heart disease is now half that of a current smoker

“Your risk of coronary heart disease is half that of someone still using tobacco.”

After 2 Years

Risk of stroke decreases

  • Your risk of stroke is going down – and is almost that of someone who doesn’t smoke
  • Maintaining a smoke free lifestyle will continue to lower your risk for stroke over the next 3-10 years!

“Your stroke risk can fall to that of a non-smoker after 2 to 5 years.”

After 5 Years

Mouth and throat cancer risks cut in half

  •  Risk of mouth, throat, esophageal cancers down 50% from when you smoked
  • Bladder cancer risk is halved
  • Cervical cancer risk is now that of a non-smoker

“Your risk of cancers of the mouth, throat, esophagus, and bladder is cut in half. Cervical cancer risk falls to that of a non-smoker.”

After 10 Years

Threat of dying from lung cancer halved

  • Your risk of dying from lung cancer is now almost the same as a lifelong nonsmoker
  • Odds that you’ll get cancer of the larynx and pancreas are beginning to decrease

“Your risk of dying from lung cancer is about one half that of a person who still smokes.”

After 15 Years

Heart disease probability equal to nonsmoker

  • You’re no more likely to get heart disease than a person who’s never smoked
  • Continue to make healthy choices, and all of these risks will remain in decline

“Your risk of heart disease is reduced to that of people who have never smoked.”