SmokefreeTXT is a family of free text-message quit programs run by the National Cancer Institute at smokefree.gov. There is a general adult program, a teen program, a Spanish program, a pregnancy program, a veteran program, and a vape-specific program called DitchVape.
How to enroll
- Adults quitting anything: text QUIT to 47848.
- Vape-specific: text DITCHVAPE to 88709.
- Teens: text QUIT to 47848 and answer "under 18".
- Pregnant: text MOM to 222888.
You'll be asked your quit date and a few questions about your use. Then the messages start.
What the messages look like
Short, plain, supportive. Not motivational quotes — practical prompts:
Day 3 is often the hardest. If a craving hits, try the 4-7-8 breath: 4 seconds in, hold 7, out for 8. Repeat three times. Reply CRAVE for more.
Reply keywords trigger extra help:
- CRAVE → craving-management tips.
- MOOD → what to do about low mood or anxiety.
- SLIP → how to get back on the plan after a lapse.
Timing
- Days -7 to 0 (pre-quit): 1-2 messages/day, mostly planning.
- Days 1-7: 3-5/day, timed around common craving windows.
- Weeks 2-8: tapering to 1/day.
Does it work?
Randomised trials of the smoker version show a modest but real bump in quit rates versus no intervention. Effect sizes are similar to quitlines — smaller than prescription medication, but with essentially zero friction to join.
Stacking it with other tools
Text programs pair well with apps (in-the-moment) and NRT (the physical side). None replaces the others.
Privacy
The CDC keeps enrolments anonymous — no personal data required beyond your phone number and quit date.
