here’s a markdown formatted quit plan for your notes app (based on this) with bullets for common answers to the questions that you can delete if they don’t apply / keep or add ones that do.

Quit Plan
Quit Date

Choose a date within the next two weeks.

Quit Date: [YYYY-MM-DD]

What to expect

  • 1 week: Nicotine is out of your system
  • 2 weeks: Physical withdrawal symptoms fade
  • 1 month: Habit- and emotion-driven cravings may continue
Reasons for Quitting
  • Feel healthier / Live longer
  • Save Money
  • See my kids grow up / set a better example
  • Look healthier / smell better
  • Reduce stress between uses
Triggers

Knowing your triggers helps you plan around them.

Emotional
  • Feeling stressed
  • Feeling anxious
  • Feeling down
  • Feeling lonely
  • Feeling bored
  • After conflict
Situational
  • Talking on the phone
  • Drinking alcohol
  • Watching TV
  • Driving
  • Finishing a meal
  • Drinking coffee
  • Work breaks
  • After sex
Social / Environmental
  • Bars or parties
  • Social events
  • Seeing someone else smoke
Coping Strategies If your hands or mouth need something to do
  • Hold a straw or pen and focus on breathing
  • Fidget with a coin or paperclip
If you use tobacco to manage stress or mood
  • Slow breathing or short bursts of exercise
  • Talk it out with someone you trust
If boredom or restlessness is the problem

Keep a short “craving list”:

  • [TASK]
  • [TASK]
  • [TASK]
If you feel irritable or anxious without nicotine
  • Consider nicotine replacement (patch, gum, lozenge)
If you used tobacco for energy
  • Light exercise
  • Regular meals and healthy snacks
  • Adequate sleep
If you used tobacco for pleasure or relaxation

Substitute another reward:

  • Music
  • Movies
  • Saving money for something specific
Remove Reminders

(Before Quit Day)

  • Wash clothes that smell like smoke
  • Clean your car
  • Discard tobacco, lighters, ashtrays
  • Place coping tools where tobacco used to be
Support (Optional)

Quitting is easier with backup.

  • [NAME / ROLE]
  • [NAME / ROLE]
Personal Notes

…and if you’re a transgirl I’d like to add to your reasons list that estrogen + smoking significantly increases the coagulability of your blood. I’ve had several transgirl patients with DVTs / PEs / strokes even who did not know that can happen!