here’s a markdown formatted quit plan for your notes app (based on this) with bullets for common answers to the questions that you can delete if they don’t apply / keep or add ones that do.
# Quit Plan---
## Quit Date_Chooseadatewithinthenexttwoweeks._**QuitDate:** [YYYY-MM-DD]
**Whattoexpect**-**1week:**Nicotineisoutofyoursystem-**2weeks:**Physicalwithdrawalsymptomsfade-**1month:**Habit-andemotion-drivencravingsmaycontinue---
## Reasons for Quitting-Feelhealthier/Livelonger-SaveMoney-Seemykidsgrowup/setabetterexample-Lookhealthier/smellbetter-Reducestressbetweenuses---
## Triggers_Knowingyourtriggershelpsyouplanaroundthem._### Emotional-Feelingstressed-Feelinganxious-Feelingdown-Feelinglonely-Feelingbored-Afterconflict### Situational-Talkingonthephone-Drinkingalcohol-WatchingTV-Driving-Finishingameal-Drinkingcoffee-Workbreaks-Aftersex### Social / Environmental-Barsorparties-Socialevents-Seeingsomeoneelsesmoke---
## Coping Strategies### If your hands or mouth need something to do-Holdastraworpenandfocusonbreathing-Fidgetwithacoinorpaperclip### If you use tobacco to manage stress or mood-Slowbreathingorshortburstsofexercise-Talkitoutwithsomeoneyoutrust### If boredom or restlessness is the problem_Keepashort“cravinglist”:_- [TASK]
- [TASK]
- [TASK]
### If you feel irritable or anxious without nicotine-Considernicotinereplacement(patch,gum,lozenge)### If you used tobacco for energy-Lightexercise-Regularmealsandhealthysnacks-Adequatesleep### If you used tobacco for pleasure or relaxation_Substituteanotherreward:_-Music-Movies-Savingmoneyforsomethingspecific---
## Remove Reminders_(BeforeQuitDay)_-Washclothesthatsmelllikesmoke-Cleanyourcar-Discardtobacco,lighters,ashtrays-Placecopingtoolswheretobaccousedtobe---
## Support (Optional)_Quittingiseasierwithbackup._- [NAME/ROLE]
- [NAME/ROLE]
---
## Personal Notes
…and if you’re a transgirl I’d like to add to your reasons list that estrogen + smoking significantly increases the coagulability of your blood. I’ve had several transgirl patients with DVTs / PEs / strokes even who did not know that can happen!
here’s a markdown formatted quit plan for your notes app (based on this) with bullets for common answers to the questions that you can delete if they don’t apply / keep or add ones that do.
# Quit Plan --- ## Quit Date _Choose a date within the next two weeks._ **Quit Date:** [YYYY-MM-DD] **What to expect** - **1 week:** Nicotine is out of your system - **2 weeks:** Physical withdrawal symptoms fade - **1 month:** Habit- and emotion-driven cravings may continue --- ## Reasons for Quitting - Feel healthier / Live longer - Save Money - See my kids grow up / set a better example - Look healthier / smell better - Reduce stress between uses --- ## Triggers _Knowing your triggers helps you plan around them._ ### Emotional - Feeling stressed - Feeling anxious - Feeling down - Feeling lonely - Feeling bored - After conflict ### Situational - Talking on the phone - Drinking alcohol - Watching TV - Driving - Finishing a meal - Drinking coffee - Work breaks - After sex ### Social / Environmental - Bars or parties - Social events - Seeing someone else smoke --- ## Coping Strategies ### If your hands or mouth need something to do - Hold a straw or pen and focus on breathing - Fidget with a coin or paperclip ### If you use tobacco to manage stress or mood - Slow breathing or short bursts of exercise - Talk it out with someone you trust ### If boredom or restlessness is the problem _Keep a short “craving list”:_ - [TASK] - [TASK] - [TASK] ### If you feel irritable or anxious without nicotine - Consider nicotine replacement (patch, gum, lozenge) ### If you used tobacco for energy - Light exercise - Regular meals and healthy snacks - Adequate sleep ### If you used tobacco for pleasure or relaxation _Substitute another reward:_ - Music - Movies - Saving money for something specific --- ## Remove Reminders _(Before Quit Day)_ - Wash clothes that smell like smoke - Clean your car - Discard tobacco, lighters, ashtrays - Place coping tools where tobacco used to be --- ## Support (Optional) _Quitting is easier with backup._ - [NAME / ROLE] - [NAME / ROLE] --- ## Personal Notes…and if you’re a transgirl I’d like to add to your reasons list that estrogen + smoking significantly increases the coagulability of your blood. I’ve had several transgirl patients with DVTs / PEs / strokes even who did not know that can happen!