Quit Smoking Action Plan

Set a quit date

Pick a date within the next two weeks and mark it on your calendar.

Tell your support network

Inform friends, family, and coworkers who can encourage you and hold you accountable.

Consult your doctor about medications and NRT options

Discuss varenicline, bupropion, and nicotine replacement suitability and interactions.

Choose a nicotine replacement plan

Decide whether to taper or quit abruptly and which NRT approach fits your routine.

Decide on NRT type (patch, gum, lozenge, inhaler)

Match dose to your smoking level and read usage instructions.

Obtain prescription or buy nicotine replacement

Fill any prescription recommended by your doctor or buy OTC NRT before your quit date.

Remove cigarettes, lighters, and ashtrays from home, car, and workplace

Eliminate easy access and visual cues to reduce temptation.

Clean fabrics and air out spaces to remove smoke smell

Wash clothes, vacuum, open windows, and use natural scents to reduce reminders.

Identify personal smoking triggers

List emotional, social, and situational cues that prompt you to smoke.

Develop coping strategies for cravings

Plan short, concrete actions to delay and ride out cravings.

Practice coping techniques (deep breathing, 5-minute walk, chewing gum)

Try these now so they feel natural during a craving.

Plan for high-risk situations (parties, stress, alcohol)

Prepare scripts, exit strategies, or alternatives for common trigger events.

Set up behavioral replacements (hand fidget, herbal tea, sugar-free gum)

Replace the ritual of smoking with healthier small habits.

Track progress and set small milestones

Use an app or journal; celebrate 24 hours, 1 week, and 1 month milestones.

Prepare for withdrawal symptoms and when to seek help

Know common symptoms and contact your clinician if you experience severe signs.

Arrange regular check-ins with a support person or group

Schedule weekly check-ins or join a quit-smoking group for accountability.

Create a relapse prevention plan

Define warning signs, coping steps, and who to contact if you feel at risk.

List immediate actions after a slip (pause, use NRT, call a supporter)

Treat a slip as a learning moment and follow these steps to get back on track.

Reward yourself and reallocate cigarette money to savings

Set rewards for milestones and track how much you save instead of buying cigarettes.