My Quit Plan · Smoke Smartly

Why I'm doing this

My start date

Quit or T-break?

My triggers, and what I'll do instead

When…I'll instead…

When a craving hits, I will…

People I can reach out to

Milestones & rewards

Line up a reward for each milestone you reach. Something small to look forward to when you get there.

Day 1reward

Week 1reward

Month 1reward

SS. Smoke Smartly. For a hard night

One day at a time.
You’ve got this.

Cravings are waves. One swells, peaks and passes, usually inside a few minutes. You don’t have to fight it or feed it. Let it roll through while you do something else, and it goes.

A slip isn’t the end. It’s a data point, not a verdict. Notice what set it off, be as kind to yourself as you’d be to a good mate, and pick the plan straight back up.

You’re getting things back. Clearer mornings, easier money, a quieter head, deeper sleep. This is a trade in your favour, not just something you’re giving up.

Only today. You don’t have to want this forever. You just have to get through today, then you get to do that again tomorrow.

Wait ten minutes · move your body · ride the wave.

Your reason, in your words

Rewards to look forward to

Day 1 Week 1 Month 1

This plan lives only in this browser tab. It isn't saved, uploaded or tracked. The moment you close the tab it's gone, so use Print / Save as PDF to keep a copy. If you want the full detail behind any of it, the Quitting spoke and Quick Tips are there for you.

Your plan, on one page.