Quitting Starts Now. Make Your Plan.

Quitting smoking can be hard. Having a plan makes things a bit easier. Making a personalized quit plan can keep you on track and help you through the times that challenge you the most.

Complete 6 steps to get your personalized quit plan.

STEP 1 of 6
Mark Your Calendar

Set a quit date. The important first step is to decide when you want to quit.


Tip 1: Choose a day in the next week or two. This will give you enough time to prepare.

Tip 2: Set yourself up for success. Pick a date that isn’t already likely to be stressful one.

Tip 3: Quitting smoking is easier when the people in your life support you. Let them know you are planning to quit and explain how they can help.

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STEP 2 of 6
Calculate Your Savings

Enter how many cigarettes you smoke and how much a pack of cigarettes costs. You’ll find out how much money you can save by quitting.

I smoke about cigarettes each day.

I spend about $ on pack of cigarettes.

Did You Know

A person smoking a pack a day can save over $2,200 by quitting for one year.

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STEP 3 of 6
Think About Your Reasons for Quitting

Choose your reasons for quitting smoking. Knowing your reasons for why you want to quit can help keep you motivated and on track, especially in difficult moments.

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STEP 4 of 6
Know Your Triggers

Choose your smoking triggers. Think about what things make you more likely to smoke, and we'll give you strategies to keep you in control.

Emotional Triggers

Everyday Triggers

Social Triggers

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STEP 5 of 6
Fight Your Cravings

Choose how you will deal with cravings. When you get an urge to smoke, changing what you are doing or where you are can make it easier to get your mind off smoking until the feeling passes.

When a craving hits, I will:


Come up with more ideas to try on your own. Keep trying new things until you find what works for you.

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STEP 6 of 6
Set Yourself Up for Success

Choose strategies and tools to help you quit. Including these things in your quit plan can keep you on track and boost your chances of quitting for good. Check your quit plan for more information about these options and how to access these tools.

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Your Personalized Quit Plan is Ready!

Let's Go!