Quit Plan
Your Quitting Journey Begins
Set your quit date, clear triggers, start gum and detox tablet.
This week, you’ll decide on your quit date, eliminate triggers (like lighters or ashtrays), and begin using your nicotine gum and lung detox tablet daily.
Stabilize Your Routine
Stick to your gum routine and avoid key triggers.
Develop a strong habit around your gum usage. Avoid known triggers like stress, coffee, or alcohol where possible.
Craving Control
Learn to recognize and manage your cravings.
Use techniques like deep breathing, walking, or chewing gum to push through cravings. Track when and why they happen.
Mindset Reset
Reframe your identity as a non-smoker.
Affirm your new identity. Start telling others you’ve quit. Reflect on your wins so far.
Handle Social Situations
Stay quit even around smokers or in tough moments.
Prepare responses in advance. Have gum or a drink in hand during gatherings to manage urges.
Celebrate Milestones
You’re halfway there—reward your success!
Use the money you’ve saved to treat yourself. Share your progress with a friend or on social media.
Lower Gum Use
Start reducing your gum intake slowly.
If you’re using more than 8 gums/day, bring it down gradually. Use distraction techniques more often now.
Prepare for Slip-ups
Plan for relapses—without giving up.
It’s okay to slip. Don’t beat yourself up. Restart immediately and review what triggered the lapse.
Detox & Deep Clean
Flush out toxins and renew your space.
Clean your home, wash clothes, freshen your car. Keep taking your detox tablet. Hydrate well.
Fuel Your Body
Focus on nutrition and exercise now.
Add fruits, veggies, and light activity to rebuild energy. You’re healing faster than you think.
Stay Strong Mentally
Reinforce your mindset and routine.
Reflect on what’s worked for you. Practice mindfulness or journaling. Revisit your ‘why’ for quitting.
You Did It!
Celebrate your tobacco-free life.
You’ve completed your quit journey! Reflect, reward yourself, and share your success story with someone.