How To Build a Quit Plan Congratulations! Deciding to quit tobacco is one of the most important steps you can take to improve your health. Preparation is key to quitting successfully, and making a plan to quit is the first step. Consider your motivation to quit, talk to your health care provider and prepare for possible triggers and obstacles to help improve your chances at success. Step 1: Find Your Why to Quit Smoking Deciding to quit smoking is the first step; however, diving deeper into your motivation for quitting is another. Therefore, take time to identify your reason or your ‘why.’ It may be helpful to write down at least one reason each day and display it in a visible location. This will help keep you engaged in your decision to quit smoking for good. Some questions to consider when determining your why include: What are the health risks for continuing to use tobacco products? What are the benefits, and what are the consequences of continuing use? How much money can I save by quitting? Check out The Cost of Cigarette Use. Are there people in my life I want to quit for? Who are they, and why do I want to quit for them? On a scale of 1-10, with 10 being very confident, how confident am I in my decision to quit? Furthermore, what makes me feel this level of confidence? Step 2: Pick a Quit Date and Identify Your Quit Smoking Support System Next, give yourself a deadline for your planning period. The time between deciding to quit and your actual quit day is important for ensuring success. Moreover, give yourself enough time to reflect and plan, but not so much time that you delay or reconsider your decision. If you plan to work with a healthcare provider or use a quit helpline, ensure that there is enough time to meet with them before your quit date. In addition, identify a network of people for support. Make sure to share your quit date with your support system and ask for help as you create—and later enact—your quit plan (e.g., check-ins, tobacco-free environments, positive words). If you know someone else who wants to quit, ask to be accountability buddies. Step 3: Track Your Current Smoking Habits and Identify Triggers After you’ve set your date, take time to track your current tobacco use. Notice the times of day you use tobacco and how much you use. Regardless of whether you choose to quit with help from a health professional, quit program, or on your own, knowing your starting point is essential. Additionally, it’s advised that you discuss your intention to quit with a healthcare provider. If you wish to receive medication or counseling, consider using a tracking system—whether written or digital—to display your current use and triggers clearly. Step 4: Write A Step-By-Step Process for Quitting Smoking When preparing to quit tobacco, it is crucial to be as specific as possible. Use the information from Step 3 to guide you through Step 4. First, identify your triggers for tobacco use. List out alternative ways to cope without tobacco products (e.g., chewing gum). Next, remove tobacco-related items from your environment, such as lighters, ashtrays, dip cans, e-cigarettes, and pouches. In addition, create a plan to manage cravings. Write out “When I have a craving, I will ___” statements. As a strategy, try the 4 D’s method: Delay for 10 minutes. Repeat if needed. Practice deep breathing by closing your eyes, breathing slowly in through your nose, and out through your mouth. Drink water and recognize how the cold water feels. Do something else by distracting yourself from the triggering thing or activity. Finally, create a healthy reward system for the days, weeks, and months that you stay quit. Be sure to make a plan for how you will address any difficulties or slip-ups. Step 5: Start Your Journey to Quit Smoking Now that your quit day is here, review your ‘why,’ communicate with your support system, and refer to the quit plan you built. As you progress, you may notice that your plan needs adjustments. Consequently, communicate these changes with your healthcare provider and support system to increase your chances of success. Above all, celebrate your decision and follow through with loved ones. Slips and Relapse If you slip up, give yourself grace. It happens! Identify why and how you slipped up, then adjust your quit plan as needed. Think of your quit plan as a living document that you can edit and improve as you move forward. Review your reasons for quitting and your commitment. Lean on your support system to help you get back on track. You got this! For more information, check out the Slips Versus Relapse webpage. Additional ResourcesYou Can Quit 2 - “Making a Quit Plan”Warfighter Wellness - “Tobacco-Free Challenge”ReferencesSmokeFree.gov - “Quitting Starts Now. Make Your Quit Plan”Truth Initiative. - “10 Steps to Successfully Make a Plan to Quit Smoking”American Cancer Society - “Making a Plan to Quit and Planning Your Quit Day”
