Part 1 – Smoking: The Habit That Starts in the Cab: Why Truckers Start Smoking—And How to Quit

This is part 1 of an 8 part series. Feed back, personal experiences are welcome in the comments. Guest Post submissions are also welcomed.

I’m not judging anybody. We all have our vices—mine’s sweets. Donuts, cakes, pies… and yeah, my waistline shows it. These posts are just here to help if you’re thinking about quitting smoking. What you do is 100% your call.

It’s not uncommon to hear a story like this: “I didn’t smoke until I became an OTR driver. I just needed something to keep my hands busy.”

That’s exactly what happened to my brother—and it’s a story shared by thousands of other drivers. Long hours, stress, boredom, loneliness, and the physical demands of trucking all contribute to one of the most common (and dangerous) habits on the road: smoking.

This post isn’t about judgment. It’s about understanding, support, and honest talk on how to stop before it costs your life—or someone you love.

🚬 Why Truckers Start Smoking

1. Stress Relief – Deadlines, delays, and the demands of driving make cigarettes feel like a fast fix.
2. Boredom & Repetition – Smoking breaks up the monotony and fills the void on long stretches.
3. Peer Pressure – When you’re around other smokers, it can feel normal—even expected.
4. Hand-to-Mouth Habit – Like my brother said, it’s something to do with your hands.
5. Isolation – The loneliness of the road makes some drivers look for comfort anywhere they can get it.

🧨 The Hard Truth

• Smoking takes an average of 10 years off your life.
• It increases the risk of heart attacks, cancer, strokes, and COPD.
• It affects reaction time, endurance, and sleep—which means it makes you a less safe driver.
• It adds thousands of dollars per year in costs.

The longer you’re on the road, the harder it is to quit. But it’s never too late to start.

💡 What Can Help You Quit (Without Gaining 50 lbs or Going Crazy)

1. Use Your Hands Differently
   • Try fidget tools, putty, worry stones, or even a small stress ball.
   • Keep toothpicks, straws, or sunflower seeds handy for that hand-to-mouth habit.
2. Nicotine Replacement
   • Patches, gum, lozenges, and inhalers can help reduce cravings without smoking.
3. Set Small Goals
   • Go one day, one shift, or even one break at a time.
   • Count your “smoke-free” miles the way you’d track a trip.
4. Switch Up the Routine
   • If you always light up at rest stops, walk a lap instead.
   • Every time you start to reach for the pack – try counting to 50 out loud. You may change your mind about smoking or at the very minimum, you just delayed it a couple minutes.
   • Change your driving playlist to break associations with smoking.
5. Talk to Your Doctor
   • Many offer free resources and medications that can double your chances of quitting.
6. Use Apps or Support Groups
   • There are quitting apps made just for truckers and people who travel.
   • Talk to other drivers who’ve quit—you’re not alone.
7. Remember Who You’re Doing It For
   • Family. Friends. Future grandkids. Your own body.
   • Every cigarette skipped is a win for them and for you.

 

🧰 Quit Smoking Resources & Support

If you’re thinking about quitting smoking or helping someone else quit, you’re not alone—and you don’t have to do it alone. Here are free, trustworthy resources to support you every step of the way:

🔹 Smokefree.gov – Personalized quit plans, texts, apps, and expert tips.
🔹 1-800-QUIT-NOW – Free, confidential support from trained quit coaches in every U.S. state.
🔹 QuitGuide App – Track cravings, triggers, moods, and progress.
🔹 American Lung Association – Programs and resources including Freedom From Smoking®.
🔹 BecomeAnEX – A quit plan and support community from Truth Initiative & Mayo Clinic.
🔹 Nicotine Anonymous – 12-step support for nicotine freedom.
🔹 My Life, My Quit (Teens) – Free, confidential quit help designed for teens.

💡 Quitting smoking is hard—but it’s possible. Whether this is your first try or your tenth, support is just a click or call away.

❤️ A Personal Note

I still have my brother. But I worry about how long I’ll get to say that. Although I seldom talk to him, I do care and I want him to be around to spoil his great-grandchildren.

A few times I talked to him about quitting, or at least cutting down and a few times he did try. But the habit and the addition – like many drugs, will pull a person back in.

He’s one of the smartest, toughest, most loyal people I know. But tobacco doesn’t care how smart or loyal you are. It only takes. And the trucker lifestyle already takes enough.

So if this hits close to home for you—or someone you care about—talk about it. Share this post. Start the conversation. You don’t have to quit alone, and you don’t have to wait for a health scare.

This is the part of a series. Here are the other posts:

• Part 2: 10 Ways to Stop Smoking Without Losing Your Mind
• Part 3: How to Help a Fellow Driver Quit—Without Being a Nag
• Part 4: Quit Smoking, Save Money: What You Could Buy With That Pack-a-Day Habit
• Part 5: Why Smoking Makes You a More Tired, More Dangerous Driver
• Part 6 – Smoking: Slipped Up? Don’t Give Up: How to Reset After a Smoking Relapse
• Part 7 – Smoking: When the Cravings Won’t Quit: Staying Smoke-Free on the Worst
• Part 8 – Smoking: Quitting While Quitting Alone: Beating Cigarettes Without a Support Crew