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Make a Quit Plan

You’ve made the decision to quit. Here’s a step-by-step breakdown of how to start your quit journey. The more prepared you are, the more successful you will be.

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Get Started Today.

You can quit. Believe it. Your first step is to get a Quit Coach to help you set up your very own quit plan. Call 1-800-QUIT-NOW or sign up online.

Make Your Plan. We Will Help.

  1. Set your quit date.

    Pick a day within the next couple of weeks that’s not stressful. Before your quit day, write down all the reasons why you want to quit.

    Quit on Monday

    Rather than wait for a special occasion, take advantage of Mondays to quit.

    Learn More
  2. Know your triggers and fight your cravings.

    Pay attention to triggers that make you want to smoke or use tobacco. Is it stress, driving, or having a morning cup of coffee? Write down what you will do instead of smoking or using tobacco when these triggers come up. You can take a walk or call a friend—whatever works best for you! Plan how to keep your hands and mouth busy. Have a pack of gum or hard candy ready. Get a new water bottle to take a sip when you get an urge.

  3. Set yourself up for success.

    Let your family and friends know you are quitting so they can be supportive. The day before you quit, clean the places and spaces where you spend your time. Throw away your cigarettes, cigars, dip cans, vapes, lighters, matches and ashtrays.

If you have a plan, it’s now time to ACT! Learn from others, and get information on all the free and confidential resources available to you.

Act Now