Steps to make a quit plan
Finding your own strategy for quitting is important. Different methods suit different people.
Using all the information you've gathered so far, now you can make a record of what you plan to do.
Record your plan
You can use one of these online tools or templates to record your plan, or make your own:
- Build a plan with Quit.org.au
- Join iCanQuit to make a plan and track your progress
- Make Smoking History's quit plan template
Follow these steps to make a personal quit plan:
- Set a quit date — some time in the next 2 weeks will give you time to prepare. Add it to your calendar as a reminder.
- Write down why you want to quit — you can use these reasons to remind yourself why you're doing this.
- Prepare to deal with cravings and withdrawal — talk to your doctor about the different methods you can use.
- List your smoking triggers — the situations, habits and feelings that make you want to reach for a cigarette. Plan how to deal with these and stay in control.
- Make your home and car 'smoke-free zones' — lighters, spare packs of cigarettes ... they all need to go.
- Choose your methods — tell your friends and family that you're quitting, phone the Quitline when you need some encouragement, join an online community.
- Download the My QuitBuddy or Quit for You – Quit for Two app.
You're on your way! But quitting can be hard. Find out how to cope with quitting and stay smoke-free.