Quitting Smoking Starts With A Plan

The previous 4 steps will help you learn how to create your own personalized quit smoking plan, that works for you!

At the bottom of this page there is a 15 question survey that will guide you to developing that plan.  There is an option to email yourself a pdf of the plan at the end, we highly suggest you do this.

Make a Quit smoking plan

Create Your Quit Smoking Plan

Every plan is different, just like every person. You have learned how addicted you are to nicotine, and that is a good start to figure out the best way to quit smoking for you.

Start by asking yourself:

  • Why you smoke?
  • When you smoke?
  • Why you want to quit?
Set a quit date

Set A Quit Date

Studies show that picking a day with some personal significance will increase your chances of success.  Pick a day in the not too distance future, but if yourself enough time to get prepared, mentally and with the right help.

Try One Of These Days:

  • Birthday
  • Anniversary
  • New Years
  • Starting a new job
  • Buying a new car
family is a reason to quit smoking

Find A Reason To Quit Smoking

This is crucial! Quitting smoking is difficult, so if you don’t have a very clear reason why you want to quit and keep that reason in mind, it will get difficult.

Some common reasons:

  • Your health
  • Your children’s health
  • Being a good example to your kids
  • Saving money for something big
  • Spending time with grand children
get rid of cigarettes

Get Rid Of Everything Related To Smoking

As your quit date approaches, remove everything in your life that reminds you of smoking. This will help minimize the temptations to smoke, and help you change your routines and habits. Throw it all away!

Remove from your house:

  • Cigarettes
  • Ashtrays
  • Lighters/matches
  • Smells from car & house
Woman stressed out trigger to smoke

Figure Out Your Triggers To Smoke

We all have our triggers to smoke. Figure out when, why, where, with whom, you smoke so that you can prepare yourself mentally for those triggers.

Possible triggers:

  • With morning coffee
  • Driving
  • Stress at work
  • Drinks with friends

Have an replacement for smoking cigarettes ready to go!

woman jogging to coping mechanism for not smoking

Figure Out Your Coping Mechanisms

When you figure out your triggers to smoke, then you can figure out what to do when you have the urge. The best way to quit smoking is replace the habit. If you can do the same different habit every time you are triggered to smoke, after a few weeks you will have created a new habit.

Possible coping strategies:

  • Find a habit replacement
  • Text a friend
  • Use a smoking cessation app


happy woman enjoying being smoke free

Stick With Your Plan & Reward Yourself!

Quitting is tough, but if you stick with your plan you will be successful!  It is also important to reward yourself.  Come up with a list of nice things to do for yourself to help reinforce the positive changes you are making to you life.

Possible rewards:

  • Good foods
  • A movie you have wanted to watch
  • Spa day
  • Plan a trip!

Write Down Your Quit Smoking Plan or Use The Email To Yourself Option!

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