- Take time to track your tobacco use. Notice times of day and how much tobacco you use.
- Identify how you feel when you use tobacco.
- Identify why you want to quit. Write down a different reason each day and display it in an area you notice frequently.
- Choose a date to quit tobacco products.
- Talk to your healthcare provider for planned support in your quit journey. This could mean medications, counseling, use of quitlines, text and chat programs, etc.
- Make a quit plan. Be as specific as possible.
- Identify triggers for your tobacco use. List out alternative ways to cope without tobacco products.
- Remove tobacco-related items from your environment (e.g., lighters, ash trays, dip cans, e-cigarettes, pouches).
- Create a plan for managing cravings. Write out “When I have a craving, I will ___,” statements.
- Create a healthy reward system for days, weeks, and months that you stay quit.
- Make a plan for how you will address possible difficulties and slip-ups.
- Identify a network of people for support.
- Share your quit date and quit plan with your support group and ask for specific help (e.g., check-ins, tobacco-free environments, positive words).
- Share your reasons for quitting with loved ones.
- If you know someone who wants to quit, ask to be accountability buddies.
- Your quit date is days away! Review your Why, How and Who and make any additions and adjustments as needed in your plan.
- On your quit day, make sure there are no tobacco-related items in your environment.
- Celebrate your decision and quit day with loved ones.
- If you slip up, give yourself grace. It happens!
- Identify why and how you slipped up, then adjust your quit plan as need be.
- Review your reasons for quitting and your commitment.
- Lean on your support system to help you get back on track. You got this!