Stop Smoking

The best way to stop smoking is to decide, commit, and then go for it — one day at a time.

This planner can help you identify the motivation, mindset, and skills you'll need to be smoke-free. It should take about 10 minutes to complete. When you're done, you can print your plan sheet or email it to yourself.

To protect your privacy, we can't save your answers. We suggest you work through the plan from start to finish so you don't lose your information.

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Everything you enter into the plan is completely anonymous. No one has access to the information you type in, and nothing is saved.

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Stop Smoking

Oops! Please enter the required number of responses to the starred questions.

WHY DO YOU WANT TO STOP SMOKING?

Think about all the reasons you want to stop smoking. Type your top three below.

You must enter 3 things to continue.

Roll over the photo to see why others want to stop smoking.

I want to stop smoking because…

WHAT COULD STOP YOU?

It isn't easy to stop smoking. It's easier to make excuses for why you can't stop. But thinking of excuses can prevent you from reaching goals.

What excuses could stop you? You must enter 3 things to continue.

Roll over the photo to see other people's excuses.


THINK "NO EXCUSES!"

To overpower excuses, type in an argument against each one.

You must enter 3 things to continue.

Roll over the photo to see other people's approaches.

All of my friends smoke.
I don't have to follow the crowd.
It's too hard to stop.
Others stop smoking; so can I.
I have no willpower.
I have the power and the strength I need.

Tip: It's tough to stop smoking. You'll have to be equally tough if you want to stop. Argue against your own excuses. A “no excuses” mindset will help you stop smoking.

DECIDE TO STOP SMOKING

Look at it as a choice you can make. You can't have both.

Stopping smoking is your decision. Review the reasons you want to stop.

I can either smoke, OR…

Roll over the photo to see other people's decisions.


HOW WILL YOU DO IT?

You can stop smoking all at once or do it gradually. Think about which approach could work best for you and why.

One good thing about stopping all at once is…

I'll be done all at once!

One good thing about cutting down gradually is…

I won't notice the cravings as much.

Which approach seems better for you? Click one.



Roll over a photo to see other people's approaches.

Tip: Talk to your doctor to learn more about nicotine replacements, such as the patch or nicotine gum. They can help in either of these approaches.

WHAT COULD TRIP YOU UP?

Smoking habits can be triggered by times, places, and people. You'll need to be prepared.

What situations could trip you up? You must enter at least 2 things.

Here are some places and situations that trip other people up.

Tip: Knowing in advance what can trip you up lets you plan ahead, so you can stick to your plan.

WHAT CAN YOU DO INSTEAD OF SMOKE?

There's lots you can do besides smoking. Think ahead about what you'll do instead of lighting up.

Type what you can do instead of giving in to smoking. You must enter at least 2 things.

Roll over the photo to see what others do.

Tip: Congratulate yourself every time you turn down a cigarette.

COMMIT TO STOP SMOKING

You must pick a date to continue.

When you decide to stop smoking, choose a specific date to stop and commit to it FOR REAL.

Boost commitment by telling a few key people that you plan to stop smoking.

Throw away your cigarettes — even the hidden stash! Stock up on sugarless gum. Remember why you want to stop. Think, “NO EXCUSES.”


WHAT IF YOU SLIP UP?

When you're changing a habit like smoking, there will be slips along the way. Expect slips, but don't give yourself permission to give in or think it's OK to smoke.

Do use a slip-up to learn what you need to work on. If you slip up, get right back on track with your plan.

At first, when I slipped up I thought I might as well smoke the whole rest of the day. Then I realized — why should I follow one slip with another? Now if I forget and light up, I don't even finish the cigarette. I just put it out and I feel good about that.

Tip: Build confidence with thoughts that remind you of your strength and determination. Believe in yourself. Encourage yourself to keep going. You can do this.
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Select a Design



Congratulations on your decision to stop smoking! Now it's time to design your printout.

Select a design from the choices below and preview your printout by clicking “next.”






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Print Your Plan

Email your sheet to yourself, print it out, or take a screenshot. Then keep your plan where you'll see it every day, like on your bedroom mirror or inside your notebook.

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Note: This will be a text-only email that does not contain your personalized design.

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Congratulations and good luck with your plan to stop smoking!

When you exit, your information will not be saved. If you want to keep another copy of your goal or make changes, use the “Back” button.

Here are some tips to help you stay on track when working toward a goal:

  • Check your progress every day. This helps keep you on target to make the change you want. It also can prevent you from slipping up.
  • If you slip up, forgive yourself. Not every day will be perfect. Try to figure out why you slipped up and get back on track as soon as you can.
  • Know when to reach out for support and reinforcement. If you're not getting the help you need from friends and family, ask others to help you.
  • Give yourself some praise! Think about how much closer you are to reaching your goal.
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