One of the biggest challenges when trying to quit smoking is getting through nicotine withdrawal symptoms. Since nicotine is highly addictive, removing it from your system will pose a few problems.

Because withdrawal symptoms is rather difficult for a smoker, this 4 to 6 week duration is when most quitters fail to quit smoking. A quit smoking timeline helps prepare your mind and body of the things to come, allowing one to have an easier time during the quitting process.

Below is what a quit smoking timeline usually looks like.

On the first day of quitting, blood pressure and pulse rate drops. Carbon monoxide levels normalize, encouraging a raise in blood oxygen levels.

Quit day 2 – the quitter experiences restlessness as coughing and phlegm start to be apparent but sense of taste and smell start to improve.

The third day of quitting will be the most challenging, your body will be craving for nicotine more than ever further increasing restlessness and anxiety while coughing gets worse.

The fourth day after quitting serves as a reward if you are able to make it through the dreaded third day, you are able to breathe much better as senses of taste and smell continues to improve.

Day 5 after quitting – coughing is still evident and constipation has also come in to play but breathing continues to improve.

Day 7 after quitting – the good effects of quitting are finally starting to show, you smell better, breathe better, and teeth become whiter.

Quit day 14 – You can expect a “better you” if you’ve reached this point, since engaging in sports will no longer be a problem, restlessness is nowhere to be found and coughing starts to subside.

Symptoms of nicotine withdrawal start to diminish after the first two weeks, if you get through this without taking a puff, you will most probably be a successful quitter.

Quitting will leave you with a healthier mind and body, and a natural high because you know in your heart that you made a good decision and that you were firm enough to get through it.