Build Your Quit Plan

bikes treking

Quitting starts now.
Make a plan.

man riding bicycle icon

The tobacco free journey can be a


but making a quit plan can help smooth things out.

Build your quit plan now

Create your own quit plan by following the steps below. You can download, print, and add your quit plan to your online calendars.

pencil and calendar



*Start by setting your quit date

Choose a day within the next two weeks. This will give you enough time to prepare.

Please enter your Quit Day

one week

Nicotine is out of your system.

two weeks

Physical withdrawal symptoms fade.

one month

Cravings from emotional and habitual triggers may continue.

man making list in notepad with pen


Everyone has their own reasons for wanting to be tobacco free.

Choose your reasons for quitting smoking or for quitting dip or chew.
live longer icon
Live longer
breath easier icon
Be healthier
money icon
Save money
smell better icon
Smell better
loved ones icon
For my family and friends
cup of coffee


Please select your smoking trigger(s)

Knowing your triggers helps you stay in control. When you first quit, you might want to completely avoid your triggers. After staying quit for a while, you may find other ways to handle your triggers.

*Here are some common tobacco use triggers:

Emotional Triggers
Feeling stressed
Feeling anxious
Feeling down
Feeling lonely
Feeling bored
Cooling off after a fight
Habitual Triggers
Talking on the phone
Drinking alcohol
Watching TV
Finishing a meal
Drinking coffee
Taking a work break
After having sex
Social Triggers
Going to a bar
Going to a social event
Seeing someone else smoke
Being with friends who smoke
girl doing yoga


Cravings only last a few minutes, but those minutes can be tough.

Build your quit kit: Think about the kinds of cravings you experience, and collect the things you will use to help you get through each one.

Consider talking to your provider about using tobacco cessation medications such as Nicotine Replacement Therapy as tools to help you work through cravings as you stop using tobacco.

a couple straws

Hold a straw in your hand and breathe through it.

hand holding coin

Play with a coin or paperclip to keep your hands busy.

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Practice deep breathing to calm down or go for a walk or do some pushups to blow off steam.

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Turn to friends, family, and counselors when you need someone to talk to.

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Make a list of tasks that you can accomplish when a craving hits. This list can include chores, replying to emails, running errands, or planning your schedule for the next day.

movie tickets

Treat yourself to a different pleasure. Listen to your favorite songs, plan a movie night with friends, or save up your tobacco money for a special treat when you reach a tobacco free milestone.


Nicotine replacement therapy (NRT), such as patches, gum, or lozenges, can help relieve your withdrawal symptoms. Talk to your doctor to see which type of NRT is right for you.

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To keep your energy level stable, get regular exercise and have healthy snacks throughout the day.

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Make sure you’re getting plenty of sleep at night to help you from feeling slow during the day.

hand holding trash bag


Please select your smoking reminders(s)

Get ready for your quit day by clearing your spaces of anything associated with tobacco. This includes your home, car, workplace, and any other places you can think of!

Wash your clothing, especially the jacket you wear to take smoke breaks.

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Clean your car.

trash can

Get rid of matches, ashtrays, and any cigarette butts that may be outside your home.

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Put your quit kit items in the places where you kept your cigarettes, dip or chew, ashtrays, matches, and lighters.

The night before quit day, throw away everything that is related to tobacco. Don’t hide a pack in your freezer or stash your ashtrays in the back of a cabinet.

Everything must go!

two people holding hands


Using medications and/or nicotine replacement therapy (NRT) can improve your chances of quitting for good. Make an appointment with your health care provider to find out which options are best for you.

There are lots of other tools available to make quitting more manageable. Explore these resources to find what is right for you.

SmokefreeVET Text Message Program is a mobile text messaging service for military Veterans who receive their healthcare through VA. Sign up online or send a text message with the word VET to 47848 for help with quitting smoking or with quitting dip or chew.

  • QuitGuide helps you track cravings, monitor progress, and gives you strategies to help you become tobacco free.
  • VA’s Stay Quit Coach was designed to help Veterans with Post-Traumatic Stress Disorder (PTSD) quit smoking. This app has been shown to double quit rates for Veterans with PTSD.

Get extra support and information by checking out SmokefreeVET on Facebook. (link is external)

The VA quitline is for Veterans who receive their healthcare through VA: 1-855-QUIT-VET (1-855-784-8838)

If you do not receive healthcare through VA, consider these options:

Get help quitting through an online chat with a tobacco cessation counselor. LiveHelp is offered Monday through Friday, 9:00 a.m. to 9:00 p.m. Eastern Time. Visit the NCI LiveHelp page to chat with a counselor.

Tell friends and family.

Quitting tobacco is easier when you have support from your loved ones. Let your family and friends know that you are quitting, or invite a friend to quit with you.