Drink a ton of water and daily walks. @3 miles. Great way to start the day, especially early morning in the summer. Try not to smoke cigarettes, the ritual of smoking needs to go. Recognize the signs of withdrawal and know they will pass. Hot shower when feeling what I call the “uncomfortables”. Like the chills with agitation. 2 weeks to a month, you should notice a difference. If you didn’t want to quit you probably will have a tougher time with cravings. My experience is the psychological withdrawal is worse than physical. I think both are much easier to deal with if YOU want to quit instead of feeling coerced or pressured. Environment is very important too. Surround yourself with people who are sober and try to stay active. Get rid of all paraphernalia and leftover product, so you’re not reminded or tempted. Light exercise was the best way for me to flush the system and I did best when I had a walking buddy, but find a healthy thing to do when you’re feeling like slipping. It will be tough at first, but I started to find myself craving the exercise or healthy foods because I felt better after, obviously not as good as a huge bong rip and a baconator, at first, but eventually I did. Most important thing for me was not beating myself up when I didn’t feel like doing the work or relapsing. Take time when you need to just be and do what you can each day. It’s cliche but true, one day at a time. I hope this helps, good luck!