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Hello Daniel, Well done. Almost there. You look better for it too - your skin is brighter and cigarettes are no longer staining your hands and teeth. When you get to tomorrow it''ll be 28 days. Let''s keep going and ditch the cigarettes for good.


Tomorrow is the last day of your 28 day journey. Think about what you''ve achieved so far and ask yourself a question: "Am I ever going to smoke again?" You should know by now there''s really only one answer: "No thanks, I don''t smoke."

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Hello Daniel, Stopping smoking for 25 days means you''re well on your way to quitting for good and living a longer and healthier life. Keep up the great work and keep adding days, weeks, months and years to your life.

Here''s just a few ways your life gets better when you''re smokefree:

•	You''re healthier
•	You''re better off
•	You look better
•	You smell better

You''ve joined the 85% of people in England who don''t smoke - how proud does that make you feel?!

Want to see exactly how much healthier you are? Find what happens to your body when you quit smoking.

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Hi Daniel, You probably know an ex-smoker or two. Why not ask them for their top tips? What did they do to ensure they quit successfully? How did they overcome the cravings? And if you''re using an e-cigarette, talk to experienced vapers - you''ll find they''re often keen to share their knowledge to help others quit smoking. Terri started smoking when she was 15 and used to smoke 20 cigarettes a day. Check out her success story below for tips and advice on staying quit.

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Hi Daniel, Congratulations, a whole week! You are amazing. Seven days without a cigarette is a huge achievement. So well done, you''re on your way to a smokefree life! We know you can go all the way.


The first week without cigarettes can be the toughest. Have a think about how you got through it and remember it for the next time you have a craving. You''ve passed your first big milestone and from here on, it should get easier.

You''ve cracked week one, well done! Look ahead to next week and see if there''s anything happening that may lead to temptation. Make a plan in advance of what you might do if you''re tempted, it''ll make it much easier to get through.

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Hi Daniel, How are your stress levels? Many smokers turn to cigarettes if they''re feeling overwhelmed. This doesn''t work because smoking can actually make you more stressed. The reason is that every time you smoke, you get a hit of nicotine which is then followed by symptoms of withdrawal and cravings for the next one.

Now more than ever, we may all be feeling a little more stressed. Having good mental health helps us relax more, achieve more and enjoy our lives more. We have expert advice and practical tips to help you look after your mental health and wellbeing.

Whatever stop smoking aids you''ve chosen, keep using them as you need to. However tempting it is to think that after three weeks you don''t need it, or don''t need it as much, stopping or reducing now can set you back.

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Hello Daniel, You''re nearly there, but you still need to watch out for those times when you find yourself thinking ''just the one''. It never is just the one. Keep using the stop smoking aids you''ve chosen. Remain strong and stay stopped.

Now you''ve been 26 days smokefree, use our savings calculator again to find out how much you''ve now saved - and how much you can save if you keep going!

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Hi Daniel, You''ve got two big reasons to smile today. Firstly, you''ve not smoked for two whole weeks which is fantastic. Secondly, you are now halfway through your smokefree journey. Congratulations on getting this far! We knew you would. We hope you''re loving your new smokefree life.


You''re halfway through and should feel great. Now''s a good time to pause and reflect on your journey so far. What changes have you noticed? Feel proud of your achievements and use this to spur you on to the end.

Did you have any tricky moments this week? Maybe you had a drink and you felt like smoking. How did you overcome the urge? Make a note of what you thought and did to keep yourself smokefree. You can refer to it whenever you need a reminder.

And remember, if you''re using a stop smoking medicine or an e-cigarette, keep using it to help you stay smokefree.

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Hi Daniel, You may have noticed that your food is going down more easily since you quit. Did you know that smoking increases the chances of getting indigestion and stomach ulcers? Stopping really is good for your gut and every other part of your body. Bon appetit!

Now your taste buds are in tip-top shape since you quit, it''s time to get cooking! The One You Easy Meals app will get you sorted with cheap and healthy recipes to unleash your inner chef.

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Hello Daniel, 16 days smokefree. Did you know that smoking causes changes in the body that prematurely age your skin? This can make you look 10-20 years older than you should. By stopping smoking, you''ll stay looking younger for longer. That''s worth celebrating!


One of the effects of smoking is staining on the teeth, due mainly to the tar in tobacco smoke. But here''s the good news, when you stop smoking, so does the yellowing of your teeth!

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Hi Daniel, Congratulations! You''ve taken the first step on your journey to stopping smoking. It''ll be worth it. We''re going to be here every step of the way to give you the motivation and support you need to get you smokefree for 28 days and beyond. You''ll be receiving an email like this every day for the next 28 days, so look out for them. Let''s do this!


Quitting smoking''s easier with the right support. You''re more likely to quit successfully if you know the type of support that''s best for you. Take a moment to create your free Personal Quit Plan. It''s just 3 easy steps.

Did you know the most successful quit attempts are made with a combination of stop smoking aids? These stop smoking aids can help you manage nicotine cravings and other tobacco withdrawal symptoms.

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Hello Daniel, Some people worry about weight gain when they quit smoking. It''s not really surprising. For a start, you discover how great food can taste! If you can pinch a bit more of your waist than usual, don''t worry. With simple dietary changes and a little bit more exercise, you can keep your weight in check. And you''ll be a lot healthier.

If you''re feeling a little bit more energetic, why not put it to good use? Try Active 10, an easy way to improve your health and wellbeing. No gym memberships, no Lycra. Just 10 minutes of brisk walking and you!

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Hi Daniel, Around this time, you should notice that you''re getting a better and deeper sleep. Everybody needs a good night''s sleep. Feeling rested will help you feel ready to manage the next day''s cravings.


To help make those dreams sweeter and the sleeps deeper, why not introduce a bit more activity into your day? It doesn''t have to be much. Maybe go for a walk around your local area or try a quick home workout.

Whichever stop smoking aids you''ve chosen, keep using them!

However tempting it is to think that after a week you don''t need them, or don''t need them as much, stopping or reducing now can set you back.

Smokefree is taking place throughout England.
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Congratulations Daniel, What you''ve just done is amazing. 28 days without a cigarette! You probably feel absolutely brilliant and so you should. It''s time to celebrate - you deserve it. Think of this as the 28th day of your new, longer and healthier smokefree life!


You''ve probably had some tough moments over this month but you''ve made it to 28 days smokefree and you''re now 5 times more likely to stay quit for good. If you''ve been using a stop smoking medicine or an e-cigarette, keep using it if it''s helping you manage the cravings - remember this is a journey and the most important thing is to maintain the new smokefree you.

Check out our Quit Smoking Support Group on Facebook and celebrate with everyone else who has completed their Smokefree journey. It''s a great achievement. Let everyone know!

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Hi Daniel, You may have noticed that you can concentrate on things more. This is because your brain doesn''t have to cope with a daily roller coaster of nicotine withdrawal. Concentration is not the only benefit. The increase in oxygen in your body can reduce tiredness and the likelihood of headaches. A triple win!

Looking for extra support? The Smokefree app helps you stay on track, providing support and motivation on the go and when you need it most.

Quitting is easier with support and thousands have quit with the Smokefree app! Come and join them.

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Hi Daniel, Good news! Your circulation is improving and you''re already less likely to have a heart attack than you were only 13 days ago (and if you''re using an e-cigarette don''t worry, this includes you). Carry on taking care of your heart by not smoking and it''ll keep taking care of you.

We''re here to help you. There are lots of free support tools available for you to help make giving up smoking easier. Go and explore and see what would work best for you.

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Hi Daniel, Six days without a cigarette and you should really be noticing the difference. You may still be missing them, but you''ve come this far already so you know you can do it. Keep in mind that every day you go without smoking, the better it gets. Don''t forget! Quitting smoking is easier with the right support. You can get your free Personal Quit Plan to find the right support for you.


Have you noticed that recently your senses of taste and smell have improved? One of the main reasons is because you can no longer smell the tobacco on your hair, your clothes, your breath and even in your car. Over the next few days, savour the flavour of what you eat and drink.

Now you''re six days smokefree, as well an improved sense of smell and taste, you''re also better off.

Check out how much money you''ve saved and think about what you might treat yourself to. It makes it all worthwhile.

Here''s a handy calculator to help you find out exactly how much money you''re saving.

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Hi Daniel, You''ve made it! Congratulations on making it to 28 days smokefree, you''re now 5 times more likely to stay quit for good. We know that quitting smoking can feel tough, so whether you''ve been smokefree for the last 28 days or if you''re still on your journey to becoming smokefree...keep going! We''d love to know how you got on, it helps us to improve on the services we offer to quitters like you. So just between us, did you stop smoking for 28 days?

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Hi Daniel, Three weeks. Yes, three weeks. 21 days. 504 hours. 30,240 minutes without a cigarette. You should feel brilliant about this! It''s a real achievement. Keep going!


What was hard this week? What were your successes? Think it over or write them down and use whatever it was that got you through until now for the rest of your smokefree journey.

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Hi Daniel, Nine days without a cigarette proves that you''ve got a lot of will power - but it''s important to keep using your support aids too! Some thoughts may be creeping into your head saying that just one won''t hurt. We know you''re stronger than that. In a few days'' time you''ll thank yourself for not giving in now. Keep going.

If you are tempted by ''just the one'', remember that every single cigarette is harmful and that one in two long-term smokers dies from an illness caused by smoking. Stay strong. You''ve come too far to go back now.

Find out what happens when you quit, many health benefits will happen faster than you think.

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Hi Daniel, 18 days in and you''re in control! That feels great, right? You''ve come this far and we know you can make it all the way. ''Proud'' doesn''t come close to how you should feel about yourself.


Feeling a bit irritable? This is normal, but it will be worth it. Ride out these feelings - it''ll get better soon. You can do it. Treat yourself to a home pamper session or have a box-set binge to help you get through it. And remember, you''re more likely to quit successfully with support, so if you''re using a stop smoking medicine or an e-cigarette, keep using it!

Looking for extra support? The Smokefree app helps you stay on track, providing motivation and support on the go and when you need it most. Get the app to:

•	stay motivated each day
•	track the days you''ve been smokefree
•	see how much you''re saving
•	distract you when you''re craving

You''re more likely to stay quit if you use the right support.

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Hi Daniel,

Stoptober is here to help you quit smoking. And right now, looking after your health has never been more important.

Smoking attacks your lungs and makes it harder to breathe. So when you quit smoking, you give your lungs the chance to repair.

Millions of people have used our free tools to help them stop. If you make it to 28 days smokefree, you''re 5 times more likely to quit for good.

So this Stoptober, get the free support you need to stop smoking and start your journey to better health.

Already quit? Then why not encourage a friend or family member to give Stoptober a go?

Stoptober is a public health campaign taking place in England. Public Health England is an executive agency of the Department of Health. To unsubscribe from quit smoking emails, please click here.

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Hi Daniel, Good going! For the last 5 days, you''ve done something which is leading you to a longer, healthier life. Did you know that each cigarette takes on average 11 minutes from your life? Keep on going!


Were you aware that 80% of secondhand smoke is invisible and odourless and it puts anyone close to you in danger? By quitting you''re not only helping yourself, you''re protecting your friends and loved ones from harm. And if you''re using an e-cigarette don''t worry, this includes you - compared with secondhand smoke, the risks to others from exposure to e-cigarette vapour are extremely low.

Thousands of people have quit for good with our help. Soon you could be one of these success stories.

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Hi Daniel, It''s true, stopping smoking increases the blood flow and circulation throughout your body - which means you''re probably feeling a lot... well, more. So keep going, keep going, keep going!

12 days smokefree and you should be feeling great. We know there''s still 16 days to go so if you think you need extra help, check out the Smokefree website for more information and advice on how to stay quit.

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Hello Daniel, Wow, day 24 and counting - you should be so proud. For a little extra motivation, find out what happens when you quit smoking. You might be surprised how quickly the benefits begin! Which ones have you noticed?

How good does that sound? You''ll never tire of hearing yourself saying it. Do you remember your reasons for giving up smoking? Playing football with the kids? Saving some money every day? Living more years to be able to spend those fivers? Remind yourself of them to keep you going.

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Hello Daniel, It''s been 48 hours since your last cigarette and the carbon monoxide level in your body is the same as someone who has never smoked (if you''re using an e-cigarette, don''t worry, this includes you). This is really good news as it''s one of the most harmful chemicals in tobacco smoke.


A lot of people think nicotine is one of the most harmful substances in cigarettes. In fact, although it is addictive, nicotine is relatively harmless. Nicotine replacement therapy products such as patches and gum have been used safely for decades to help people stop smoking. E-cigarettes provide nicotine in a vapour that contains a small fraction of the toxicants in tobacco smoke. So don''t be afraid to use nicotine replacement therapies to help you stop smoking and stay smokefree.

When cravings strike, why not message our Facebook Messenger bot to get instant support, just when you need it? It''ll also give you daily messages with useful tips and advice to help keep you on track.

Smokefree is taking place throughout England.
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Hi Daniel, Well done, 24 hours without a cigarette and your health is already improving. Your heart rate has returned to normal and so has the oxygen level in your blood. Keep it going!


You''re so used to holding a cigarette and a lighter, your hands don''t know what to do with themselves. How about getting a new game on your mobile or a fidget spinner to keep them busy?

Looking for extra support? Try the Smokefree app, it can help you stay on track, providing motivation and support on the go and when you need it most.

Thousands have quit with the Smokefree app! Come and join them.

Smokefree is taking place throughout England.
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