Quitting starts now.
Make a plan.

• Step 1 of 7 mark
• Step 2 of 7 reasons
• Step 3 of 7 identify
• Step 4 of 7 cravings
• Step 5 of 7 reminders
• Step 6 of 7 help
• Step 7 of 7 show

Quitting is tough, but

BEING PREPARED

boosts your chances of success. Build a quit plan to get ready and find out what to expect along the way. Complete 7 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

*Start by setting your quit date

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

CHOOSE YOUR REASONS FOR QUITTING

Select your reasons for quitting. They will be added to your quit plan.

Be healthier

Be healthier

Save money

Save money

Smell better

Smell better

My loved ones

My loved ones

IDENTIFY YOUR SMOKING
TRIGGERS

Knowing your triggers helps you stay in control. When you first quit, you might want to completely avoid your triggers. After staying smokefree for a while, you may find other ways to handle your triggers.

*Select the triggers that cause you to smoke. They will be added to your quit plan.

PREPARE TO FIGHT CRAVINGS

Cravings only last a few minutes--but those minutes can be hard. Select the types of cravings you usually have. The tips for beating these cravings will be added to your quit plan.

Toggle Craving

Do you need to keep your hands and mouth busy?

Do you need to keep your hands and mouth busy?

Hold a straw in your hand and breathe through it.

Play with a coin or paperclip to keep your hands busy.

Toggle Craving

Do you smoke to relieve stress or improve your mood?

Do you smoke to relieve stress or improve your mood?

Practice deep breathing to calm down or do some pushups to blow off steam.

Turn to friends, family, and counselors when you need someone to talk to.

Toggle Craving

Do you have trouble keeping busy and your mind occupied?

Do you have trouble keeping busy and your mind occupied?

Make a list of tasks that you can accomplish when a craving hits. This list can include chores, replying to emails, running errands, or planning your schedule for the next day.

Toggle Craving

Do you smoke because it’s pleasurable and relaxing?

Do you smoke because it’s pleasurable and relaxing?

Treat yourself to a different pleasure. Listen to your favorite songs, plan a movie night with friends, or save up your cigarette money for a special treat when you reach a smokefree milestone.

Toggle Craving

Do you get irritable and anxious without cigarettes?

Do you get irritable and anxious without cigarettes?

Nicotine replacement therapy (NRT), such as patches, gum, or lozenges, can help relieve your withdrawal symptoms. Talk to your doctor to see which type of NRT is right for you.

Toggle Craving

Do you smoke for an energy boost?

Do you smoke for an energy boost?

To keep your energy level stable, get regular exercise and have healthy snacks throughout the day.

Make sure you’re getting plenty of sleep at night to help you from feeling slow during the day.

GET RID OF SMOKING REMINDERS

Seeing reminders of smoking makes it harder to stay smokefree. Get rid of any reminders in your home, car, and workplace before your quit day. Below is a list of common smoking reminders and how to deal with them. This list will be added to your quit plan.

Wash your clothing, especially the jacket you wear to take smoke 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 smoking. Don’t hide a pack in your freezer or stash your ashtrays in the back of a cabinet.

Everything must go!

QUIT WITH EXTRA HELP

Smokefree.gov has lots of tools to make quitting easier. Explore these resources and select the ones that interest you. They will be added to your quit plan with information on how to use them.

Quitting smoking is easier when you have support from your loved ones. Let your family and friends know that you are quitting, or invite a friend to quit with you.