My quit plan

Quitting starts now.

Quitting is tough, but being prepared boosts your chances of success. Build a quit plan to get ready and find out what to expect along the way. Complete 7 easy steps to create your own personalised quit plan. Create your own quit plan by following the steps below. You can download, print, and add your quit plan to your online calendars.

Build your quit plan now

Create your own quit plan by following the steps below. You can then download, save and print your plan.

Set your quit date

Start by setting your quit date

Choose a day within the next 2 weeks. This will give you enough time to prepare.

What to expect

You may experience withdrawal symptoms when you stop smoking. Withdrawal is your body adjusting to not having nicotine.

You may feel:

  • feel irritable, restless or low in mood
  • find it difficult to concentrate or have an increased urge to smoke

Craving a cigarette usually lasts 3-5 minutes and this will be less of a problem as time goes on. The most important thing is not to smoke.

Next

Choose your reasons for quitting

Select your reasons for quitting. They'll be added to your quit plan.

Keep your list with you. It will help you stay strong when you want to smoke.

Next

Identify your smoking triggers

Notice when you have a cigarette. These'll be your triggers to avoid and knowing your triggers helps you stay in control. When you first quit, you might want to completely avoid your triggers. After staying smokefree for a while, you may find other ways to handle your triggers.

Select the triggers that cause you to smoke. They will be added to your quit plan.

Emotional triggers

Habit triggers

Social triggers

Next

Prepare to fight cravings

Cravings only last a few minutes-but those minutes can be hard.

Select the types of cravings you usually have. The tips for beating these cravings will be added to your quit plan.

Try holding a straw in your hand and breathe through it.
Play with a coin or paperclip to keep your hands busy.
Practice deep breathing to calm down or go for a walk to blow off steam.
If you need someone to talk to, turn to your friends or family for support or phone Breathing Space for free on 0800 83 85 87.
Make a list of tasks that you can accomplish when a craving hits. This list can include things to do - such as replying to emails, running errands or planning your schedule for the next day.
Treat yourself to a different pleasure like listening to your favorite songs, plan a movie night with friends, or save up your cigarette money for a special treat when you reach a smokefree milestone.
Medication or nicotine replacement therapy (NRT), such as patches, gum, or lozenges, can help relieve your withdrawal symptoms. Talk to a QUIT YOUR WAY advisor to see which type of NRT is right for you and for help using your choice properly.
To keep your energy level stable, get regular exercise and have healthy snacks throughout the day.
Make sure you’re getting plenty of sleep at night to help you from feeling slow during the day.
Next

Get rid of smoking reminders

Seeing reminders of smoking makes it harder to stay smokefree. Get rid of any reminders in your home, car, and workplace before your quit day.

Below is a list of common smoking reminders and how to deal with them. This list will be added to your quit plan.

Wash your clothing, especially the jacket you wear to take smoke breaks.
Clean your car.
Get rid of matches, ashtrays, and any cigarette butts that may be outside your home.
Put craving fighting items-like straws, nicotine gum, or a list of chores-in the places where you kept your cigarettes, ashtrays, matches, and lighters.

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

Everything must go!
Next

Quit with extra help

There are lots of tools and resources to make quitting easier. Explore these and select the ones that interest you. They'll be added to your quit plan with information on how to use them.

To get information and help about quitting, think about phoning a Quit Your Way Scotland advisor on 0800 84 84 84 or by chatting online at www.QuitYourWay.scot. Our helpline and webchat services are open:

Monday to Friday, 9.00am to 5.00pm

Get help quitting through an online chat with a QUIT YOUR WAY SCOTLAND advisor www.QuitYourWay.scot. Available from Monday to Friday, 9.00am to 5.00pm

Using medications or NRT can improve your chances of quitting for good. Chat to a QUIT YOUR WAY advisor to find out which options are best for you.

QUIT YOUR WAY SCOTLAND can put you in touch with your local free QUIT YOUR WAY stop smoking services. You can also find out how to access local stop smoking services

Tell friends and family

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

My quit plan

I will quit smoking on the

Milestones and rewards

My reasons for quitting

    My smoking triggers

    Emotional triggers

      Habit triggers

        Social triggers

          Prepare to fight cravings

            Get rid of smoking reminders

            • Wash your clothing, especially the jacket you wear to take smoke breaks.
            • Clean your car.
            • Get rid of matches, ashtrays, and any cigarette butts that may be outside your home.
            • Put craving fighting items—like straws, nicotine gum, or a list of chores—in the places where you kept your cigarettes, ashtrays, matches, and lighters.

            Quit with extra help

              Close

              icon-calendar 1 day smokefree on the

              Your first day without cigarettes is a big accomplishment.

              You may have a bit of a sore throat and cough as your lungs are starting to clear. To help with this you can drink plenty of water and use mints or sugar-free gum.

              Celebrate this milestone with a reward
              Close

              icon-calendar 1-2 weeks smokefree on the

              Nicotine is out of your body. Physical withdrawal symptoms fade.

              What to expect

              Most withdrawal symptoms will fade by two weeks. Your digestive system may be slower. Eat lots of fibre this week and drink plenty of fluids to avoid constipation.

              What to do

              Make time for activities that make you feel happy or relaxed to get through the first days of quitting.

              Plan an activity to keep you occupied
              Close

              icon-calendar 1 month smokefree on the

              A whole month without cigarettes means that withdrawal is behind you and cravings become less intense. Cravings from emotions and habits may continue.

              What to expect

              You may feel hungrier. Avoid snacks such as biscuits. Eat lean meat, lots of vegetables and fruit."

              Celebrate this milestone with a reward