Everyone’s quit smoking journey is different. Having a plan helps prepare you for coping with the physical and emotional issues that often arise when you stop smoking, such as nicotine withdrawal and strong urges to smoke. This tool is just a starting place and you will work with one of our coaches and personalize a plan that’s right for you.
You can either complete the form online or print out the PDF here and fill it out by hand. It’s okay if you don’t have all this information on hand, you can always partially complete the form and fill the rest out by hand.
This quit plan will help prepare you to work with one of our quit coaches and personalize a program that will help you successfully stop smoking.
Before starting your quit journey it’s important to determine why you smoke and where it fits in your life. Maybe you started when you were younger because all of your friends smoked or maybe you first picked up a cigarette during a particularly stressful time. Whatever your reasons, writing them down can give you some perspective when undertaking this difficult challenge.
Each of us has our own reasons for quitting. What are your reasons? Write down some of the reasons you want to quit. Some people like to print this out and have it in their wallet as a reminder.
It’s important to identify your concerns about quitting smoking so that you can have a plan for dealing with them.
Along with figuring out why you smoke, it can be helpful to determine how much you smoke and pinpoint the specific times of the day when you smoke. Try doing this for a typical 24 hour day or over a week. By recording when you smoke, where you smoke, what your mood is when you smoke, and what your level of craving is, you can start to ask yourself whether you really need a cigarette at those times, and find times that you could cut back.
As we mentioned in learn, triggers are those things you do that make you reach for a cigarette. In this section you’ll try to identify what some of your triggers are and brainstorm some potential coping strategies.
There are many different support options available through MyQuit. Each has its unique benefits and choosing the type of support you’d like to receive depends on your personal needs.
Take a look at the support options below and choose the ones that you think might interest you. When you start working with one of our quit coaches you can decide which you want to pursue.
Like every part of quitting, choosing the right quit smoking medication is all about what will work for you. Some people find that the patch works well for them while others prefer pill-based medications. If you’d like more information about each medication, visit our section about them in learn. Our coaches will be able to provide more information to you on your medication options and answer any questions you may have in order to decide what option will work best for you.
If you’re ready to quit, one of the best things you can do when preparing to quit is to set a quit day. When thinking of your quit day, keep a few things in mind to help choose one that will work for you.
Don't worry, you can skip this step if you're not sure of your quit day.
Thanks! When you are ready, just click the Complete button to save a PDF copy or print a summary of your plan.
To speak with a quit coach now, call 1-877-376-1701, or register online and a quit coach will contact you within 3 days.