MY QUIT PLAN

Get a PDF of your quit plan to save or print. Keep it where you can use it when you have cravings or need some motivation. You may want to cut it into smaller pieces and put the different sections in the places where they will be most helpful.

1

MY QUIT DATE

09/29/2023

2

MY REASONS FOR QUITTING

Review your reasons for quitting whenever you need a boost of inspiration.

3

MY TOBACCO TRIGGERS

Knowing your triggers helps you stay in control. When you first quit, you might want to avoid triggers altogether. After staying smoke-free for a while, you may be able to find other ways to handle your triggers.

You have not selected any tobacco triggers. If this is by mistake you may edit your Quit Plan here:

4

FIGHT YOUR CRAVINGS

Not all cravings are the same. Prepare yourself with the tools and skills you will need to fight the different types of cravings you experience.

5

GET RID OF TOBACCO REMINDERS

Get ready for your quit day by clearing your spaces of anything associated with tobacco.

To Do List!

Wash your clothing, especially the jacket you wear to take smoke or e-cigarette breaks.

Clean your car.

Get rid of matches, ashtrays, and any cigarette butts that may be outside your home.

Put craving fighting items—like straws, nicotine gum, or a list of chores—in the places where you kept your cigarettes, ashtrays, matches, and lighters.

The night before quit day, throw away everything that is related to tobacco. Don’t hide a pack of cigarettes in your freezer or stash extra e-cigarettes or chewing tobacco in the back of a cabinet. EVERYTHING MUST GO!

6

QUIT WITH EXTRA HELP

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