Information and Tools for Your Quit Journey

Find answers to questions about the Freedom From Smoking program. Plus, access tools, downloadable relaxation exercises and more to help you achieve your smokefree life.

Tips for Using Freedom From Smoking

Select each box for information on how to use Freedom From Smoking.

How should I move through this program?

This version of Freedom From Smoking includes nine sessions divided into three parts. Start with Part 1, Session 1 and keep moving forward from there! We recommended you follow the flexible six-week schedule included on the Dashboard for the best experience—and your best chance of quitting for good.

How can I reach the Lung HelpLine and the Freedom From Smoking Community?

Direct access to these support resources is available on every page of the Freedom From Smoking program. Use the links in the top navigation or click on the links wherever they are mentioned in the sessions.

For the Lung HelpLine, you can call the toll-free number listed, use the live chat or send an email by selecting the desired method in the top navigation. Whichever method you choose, you’ll be connected to a quit-smoking specialist who can offer professional advice.

The Freedom From Smoking Community button will connect to our quit smoking support group hosted on The first time you visit, you’ll need to set up your login information. Just select the “Join this Community” button and follow the instructions provided. From there, you’ll be able to join the conversation and share your experiences with other people who are trying to quit smoking too.

How can I earn a certificate of completion or a certificate of quitting?

To earn a certificate you’ll need to complete all activities in the program that are listed on the Dashboard and flagged with the red banner in the sessions. This includes entering Pack Tracks information for at least one day. You’ll also need to complete the quiz at the end of each session. If you are not smoking at the end of this program, you can select the Certificate of Quitting. If you are still smoking, you’ll earn a Certificate of Completion for finishing the program.

What are the technical requirements for using this program?

This program features interactive activities designed to help you say good-bye to tobacco for good. To get the most of the program and these activities, please make sure you are using the one of the browsers listed below. All the browsers listed below may be downloaded for free.

Recommended browsers:

  • Internet Explorer 11 or higher
  • Chrome 48 or higher
  • Firefox 44 or higher
  • Safari 8 or higher

How to Use Freedom From Smoking

Review the video highlighting features in this version of Freedom From Smoking.

Tools and Helpful Extras

Select the item you are interested in to view, save or print a copy.

Medication Chart – Session 2

Learn more about the seven FDA-approved medications proven to help smokers quit. Includes information on how to use, length of treatment and potential side effects.


Pack Tracks (Printable) – Session 2

Get a printable version of the Pack Tracks activity. Cut out each Pack Track and slip it in the cellophane on your pack of cigarettes. Don’t forget to fill in the information you record in the Pack Tracks tool on the course Dashboard once you’re back online.


Healthy Snack Recipes – Session 4

Try these simple and smart snack recipes as a healthy alternative to smoking cigarettes when an urge arises.


Final Preparations for Quit Day – Session 4

Before your Quit Day, make sure you complete the items on this list so you are ready to fight back against your addiction and resist urges to use tobacco.


Making a Break From Smoking – Session 5

Use this checklist on Quit Day to make your break from smoking official.


Calendar Scorecard – Session 5

Start using this scorecard to mark your progress staying smokefree starting on Quit Day. Print it and post it somewhere you’ll see it every day.


Why Do I Eat – Session 8

If you’re struggling with weight gain after quitting, this tool can help you figure out your personal challenges so you can make a targeted plan to overcome them.


Relaxation Exercises MP3 Files

Select each item below to play or download the relaxation files onto your PC or MAC desktop computer. Once downloaded, you can listen to them on desktop and mobile devices including your tablet or smart phone.

Download Full Library as Zip Download 1. Introduction Download Play 2. Deep Breathing Download Play 3. Progressive Muscle Relaxation Download Play 4. Deep Breathing and Muscle Relaxation Download Play 5. Relaxation and Positive Thinking for New Nonsmokers Download Play 6. Relaxation and Positive Thinking for Better Breathing Download Play

Download Instructions

Select each item for more information about how to download the audio files.

How to download and listen to the files on your desktop computer

  1. Click the download button for each MP3 file. You can also download the full library all at once.
  2. Once the download is complete, load into your favorite audio tool (e.g., iTunes, Windows Media Player).

NOTE: Most desktop computers come with an audio tool already included. If not, you can download a tool from the Internet.

How to transfer the files to your tablet, smart phone or other mobile device

  1. Follow the download instructions for a desktop computer to download the MP3 files onto your desktop.
  2. From your desktop, load the files onto your tablet, smart phone or other mobile device.

Even More Ways to Relax

Try these soothing options for relaxation exercises you can do without a media player.

View and Print

Additional Resources

To Learn More About the American Lung Association
Read about our mission, programs and how you can get involved.

For Information About All Freedom From Smoking® Options
Call 1-800-LUNGUSA (1-800-586-4872).
Learn about other ways to access Freedom From Smoking including the in-person clinic available in English and Spanish.

For Tips and Information for High-Risk Groups
Find compelling stories from former smokers plus information geared for specific groups at higher risk for smoking.

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