Quit Tools
Practical tools for your quit
Simple, free, paper-and-pen tools. No accounts, no apps required — the evidence supports structured planning and tracking, not any particular product.
1. The quit date planner
Before your quit date, write down:
- My quit date: ______________
- My quit method (see methods): ______________
- Who I will tell: ______________
- What I will do with cigarettes, lighters, ashtrays: ______________
- My support line: quitline number or community: ______________
2. The trigger map
From the trigger list, pick your top five triggers and plan one replacement for each:
- Trigger 1: ______ → I will instead: ______
- Trigger 2: ______ → I will instead: ______
- Trigger 3: ______ → I will instead: ______
- Trigger 4: ______ → I will instead: ______
- Trigger 5: ______ → I will instead: ______
3. The craving journal
For each strong craving, note four things. After a week you will see your personal patterns:
- Time and place: ______
- What happened just before: ______
- Intensity (1–10): ______
- What I did, and whether it helped: ______
4. The money counter
Multiply your daily pack cost by your days quit. Most people are surprised at the total after one month — many community reports describe saving this money toward something concrete as a strong motivator.
5. Free professional support
- US: 1-800-QUIT-NOW (state quitlines)
- UK: NHS stop smoking services and the national quitline
- Most countries: a national quitline or free stop-smoking service exists — search "quitline [your country]"
- WHO: global cessation resources at who.int
Tools are only as good as the plan
Combine them with a method and support for the strongest start.