Getting Started: Your Quit Plan

Having a plan increases your chances of success. Here’s how to get started.

1. Pick Your Quit Date

Choose a date within the next two weeks. This gives you time to prepare without losing motivation.

2. Identify Your Triggers

Common smoking triggers include:

• Stress
• Coffee or alcohol
• Social situations
• Driving
• After meals

Understanding your triggers helps you prepare for them.

3. Build Your Support System

Tell family and friends about your quit date. Their support matters. Consider:

• Joining a support group
• Calling a quitline
• Using text message support programs

4. Consider Quit Aids

Evidence-based quit aids include:

• Nicotine replacement therapy (patches, gum, lozenges)
• Prescription medications (Talk to your healthcare provider)
• Behavioral support (Counseling, apps, online programs)

5. Prepare for Challenges

Cravings are normal and usually pass in 3-5 minutes. Have strategies ready:

• Deep breathing
• Drinking water
• Going for a walk
• Calling a friend

6. Stay Positive

Most people try several times before quitting for good. If you slip up, don’t give up. Learn from it and keep going.

Ready to Quit?

You’ve got this. Take it one day at a time.