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How to Cut Down on Tobacco Use

woman holding cigarette from AHS, July 18, 2023 @ 8:00 am

Every year, more than 4,000 Albertans die because of commercial tobacco use, while tens of thousands more Albertans have serious tobacco-related illnesses. Tobacco and tobacco-like products can cause lung, heart, fertility and other health problems.

If you want to cut down on your tobacco use, but aren’t yet ready to quit:

  • Lower the number of cigarettes or other tobacco products you use.

  • Add more time between cigarettes or tobacco products.

  • Smoke or use tobacco only during odd or even hours.

  • Limit your smoking or using tobacco to certain places.

  • Wait as late in the day as you can before use.

If you are ready to quit:

  • Create a quit plan. has a Tobacco Change Plan to help you quit.

  • Make a list of reasons to quit smoking or using tobacco and reflect on them.

  • Set a quit day. Think about when your quit date should be. Try within the next three weeks. Let someone close know you are making a quit attempt. Try to have your quit day when your stress levels are lowest.

Here are more resources to help you quit:

  • provides information and tools to prepare for your quit.

  • Talk to a counsellor at the AlbertaQuits helpline (1-866-710-7848). Free for all Alberta residents, it's open from 8 a.m. to 8 p.m., seven days a week.

  • Register for QuitCore (, a free virtual or in-person group support program that provides Albertans (18+) with the tools and skills they need to quit using tobacco.

  • Ask your doctor or other healthcare provider for one-to-one tobacco counselling.

  • Sign up for AlbertaQuits by Text. It's a free, three-month text messaging program that delivers motivational messages, advice and tips to your cell to help you quit. Text the word ABQUITS to number 123456 to register.

  • Get support 24 hours a day, seven days a week through the Addiction Helpline, 1-866- 332-2322, or Health Link at 811.

  • Talk to your healthcare provider or pharmacist about medications that can help you quit.


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