Build Your Own Quit Plan

success by helping you recognize and avoid your triggers and resist cravings. Remember, the best plan is the one you can stick with.

Get started with these steps:

1. Set your quit date

Choose a day when you won’t be under too much stress.

2. Choose your reasons to quit

This will give you strength to stick with quitting.

3. Figure out your savings

Find out how much money you can save by quitting.

• Smokefree.gov’s calculator makes it easy! Just enter how many cigarettes you smoke a day and how much you pay for each pack. Then you’ll see what you’ll save over time: from one day to 20 years!
• Stanford’s cost calculator helps you see how often and much you spend on e-cigarettes and how much you would spend in an entire year.

4. Know your triggers

Recognizing what makes you want to use tobacco will help you come up with ways to control cravings.

5. Choose how you will deal with cravings

Knowing what to do when you feel like using tobacco will help you avoid the urge to use.

6. Reach out for support

Think about who you can call when you have a craving and need support. This could be a family member, friend or someone else you trust. You can also contact a hotline to receive professional coaching.

7. Choose methods and tools to help you quit

Having support in place and using tools gives you the power to choose — instead of letting a habit control you.