How to stick to a Quit Plan

12:10 PM, Apr 11, 2018
3:53 PM, Oct 14, 2020

After you enroll in Quit Coaching and have your first call with your coach, you’ll have a Quit Plan that you can follow to start quitting. A Quit Plan is a plan you develop with your Quit Coach to help you quit smoking.

The hardest part is sticking to the plan.

But Quit Coaches have helped a lot of people quit smoking, and they know what types of behaviors are more likely to help you quit. The following is a list of recommendations from experienced coaches for what to do right after making a Quit Plan.

What to do right away

1. Focus on your Quit Plan goal for the week.

• You will set a weekly goal with your Quit Coach when you talk. Make it your mission to focus on that goal for the week as much as possible.

2. Change up the parts of your routine that include tobacco.

• Drink tea instead of coffee.

• Eat lighter meals to avoid the “full feeling” that can lead to smoking.

3. Tell others that you’re quitting.

• Tell your family and friends and ask for their support.

• Tell the clerk at the convenience store where you used to get your cigarettes that you’re quitting.

• Tell your neighbors and colleagues.

• Talk to your doctor, nurse and pharmacist.

4. Think positive thoughts.

• Remind yourself that change takes time.

• Keep post-its around your home reminding you of your goals.

• Be kind to yourself—keep language about yourself positive.

5. Use your nicotine replacement therapy as recommended.

• Set reminders on your phone or calendar to use it according to the recommended dosage.

6. Continue to pick up the phone when your Quit Coach calls you.

• It’s important to help you feel supported and stay on track.

7. Congratulate and reward yourself for little victories.

• When you hit one week quit, enjoy a food you really like or spend time with a friend.

• Write in a journal about your progress and accomplishments.

What to avoid:

1. Hanging out with smokers.

• This can be especially difficult if the smokers in your life are family members or friends, and most challenging if they live with you.

2. Keeping the same patterns.

• Imaging keeping your same routine, just without cigarettes. Wouldn’t you miss it more?

3. Keeping cigarettes around.

• You decrease your chances of quitting for good if you keep cigarettes around because it makes it so easy to grab one on impulse. One of the best things you can do for yourself is to remove all tobacco products, lighters and ashtrays from your home, desk, etc.

4. Being hard on yourself if you make a mistake.

• Be kind to yourself! Quitting is hard enough.




What to do if…

1. …you feel like your plan isn’t working

That’s okay. Sometimes that can happen. Quitting is an experiment and sometimes it takes several tries to find out what works for you. You’re not alone.

If your Quit Plan isn’t working for you, talk to your Quit Coach about it. He or she will be able to help you identify what needs to change and how to change it. You can walk through the steps together.

2. …you decide it’s not the right time

If you decide now isn’t the right time to quit, you can tell that to your coach and decide on a better time to quit. We encourage you to keep trying, and you’re always welcome back to continue Quit Coaching whenever is convenient for you.

3. …you relapse

Don’t be afraid to call your coach! You may feel ashamed or embarrassed, but your coach’s number one priority is to listen and support you.

Here’s what your coach will do:

• Ask you what happened before the relapse and what you learned about the process. Relapsing may shake your confidence, but it can really help you understand what you need to live tobacco-free!

• Help you set another quit date if you’re ready to try quitting again

• Go over your Quit Plan with you and help you adjust it based on what you learned.

Check out our complete guide on what to do if you relapse.

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