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Make Your Quit Plan

Your chances of successfully quitting tobacco are better when you have a customized quit plan.

What is the best way to quit smoking, vaping or other tobacco products? There is no single right way to quit. If you’ve tried one path in the past and it didn’t work, consider trying another. We’ll walk you through ways to build and use your personal quit plan.

Create My Quit Plan

  • QUITTING STARTS NOW.

    MAKE A PLAN.

    Quitting is tough, but Being Prepared boosts your success. Complete 6 easy steps to get your personalized quit plan. Create your own quit plan by following the steps below. You can download, print and add your quit plan to your online calendars.

  • SET YOUR QUIT DATE

    Choose a day within the next two weeks. This will give you enough time to prepare.

  • This field is hidden when viewing the form
  • one week
    Nicotine is out of your system.
    two weeks
    Physical withdrawal symptoms fade.
    one month
    Cravings from emotional and habitual triggers may continue.

  • CHOOSE YOUR REASONS FOR QUITTING

    There are many reasons to quit smoking cigarettes, electronic cigarettes (e-cigarettes) or using other types of tobacco. All of them are good. Select your reasons. They will be added to your customized “My Quit Plan.”

  • IDENTIFY YOUR TRIGGERS

    Knowing your triggers helps you stay in control. When you first quit, you might want to completely avoid your triggers. After staying tobacco-free for a while, you may find other ways to handle your triggers. Select the triggers that cause you to use tobacco. They will be added to your personalized “My Quit Plan.”

  • PREPARE TO FIGHT CRAVINGS

    Cravings only last a few minutes—but those minutes can be overpowering. Select the types of cravings you usually have. The tips for beating these cravings will be added to your tailored “My Quit Plan.”

  • GET RID OF TOBACCO REMINDERS

  • Seeing reminders of tobacco makes it harder to stay tobacco-free. Get rid of any reminders in your home, car and workplace before your quit day. Below is a list of common reminders and how to deal with them. This list will be added to your customized “My Quit Plan.”

    Get ready to quit
    • clothes

      Wash your clothing, especially the jacket you wear to take smoke breaks.

    • car icon

      Clean your car.

    • trash can

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

    • table ornaments

      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.

  • QUIT WITH EXTRA HELP

    802Quits.org has lots of tools to make quitting easier. Explore these resources and select the ones that interest you. They will be added to your personalized “My Quit Plan” with information on how to use them.

  • Tell friends and family.

    Quitting tobacco is easier when you have support from your loved ones.

Content adapted with permission from the National Cancer Institute and Smokefree.gov