Day 1: The Beginning

Your first 24 hours vape-free is a major milestone. Here's what's happening and how to succeed.

What's Happening in Your Body Within just 20 minutes of your last puff, your heart rate begins to drop toward normal levels. After 8-12 hours, carbon monoxide levels in your blood decrease, allowing more oxygen to reach your organs.

Today's Focus: Hydration Drink at least 8-10 glasses of water today. Water helps flush nicotine from your system faster and reduces craving intensity.

Craving Strategy Cravings typically last 3-5 minutes. When one hits:

• Take 5 deep breaths
• Drink a glass of cold water
• Do 10 jumping jacks or walk briskly