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.  

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner