Creating Your Tobacco/Nicotine Quit Plan

Overview
A well-thought-out plan makes quitting tobacco/nicotine more successful and less stressful.

Steps to Build Your Plan

1. Set a quit date within the next 2–4 weeks.
2. List your reasons to quit—health, family, finances. Keep it visible.
3. Know your triggers (times, places, emotions) and plan alternatives.
4. Remove temptations: cigarettes, ashtrays, lighters.
   1. Get your car detailed and/or home professionally cleaned if possible to eliminate the smoke odor
5. Tell your support network: friends, family, or quit-line counselor.
6. Plan rewards for smoke-free milestones.
   1. Idea: Put the money you would’ve spent on tobacco/nicotine products in a jar and spend it on a reward when you hit week/month/etc. milestones

Tips

• Consider using nicotine replacement or prescription medications—ask your healthcare provider what your options are.
• Combine strategies: quitline support, apps, and daily self-checks.

Key Takeaway
A personalized quit plan increases your chances of long-term success.

Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or another qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions.

Do not ignore or delay seeking professional medical advice because of information contained in this resource.

Call 911 if you are experiencing a medical emergency.