Make a quit plan

Follow these steps to make your own quit plan. Make sure you record your plan so you can refer to it when you need to. There are online quit plans and templates you can use to do this.

Steps to make a quit plan

Quitting smoking or vaping is the best choice you can make.

Finding your own strategy for quitting is important. Different methods suit different people.

Using all the information you've gathered so far, now you can make a record of what you plan to do.

Record your plan

You can use one of these online tools or templates to record your plan, or make your own.

Follow these steps to make a personal quit plan.

  1. Set a quit date – some time in the next 2 weeks will give you time to prepare. Add it to your calendar as a reminder.
  2. Write down why you want to quit smoking or vaping – you can use these reasons to remind yourself why you're doing this.
  3. Prepare to deal with cravings and withdrawal – talk to your doctor about the different methods you can use.
  4. List your smoking or vaping triggers – the situations, habits and feelings that make you want to reach for a cigarette or e-cigarette, also known as a vape. Plan how to deal with these and stay in control.
  5. Make your home and car 'smoke- and vape-free zones' – lighters, spare packs of cigarettes, e-cigarette cartridges or pods, e-liquid and other e-cigarette devices ... they all need to go.
  6. Choose your methods – tell your friends and family that you're quitting, phone the Quitline when you need some encouragement, join an online community.
  7. Download the My QuitBuddy app.

Next step

You're on your way! But quitting can be hard. Find out how to cope with quitting and stay smoke- and vape-free.

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