Plan Guide

Quit Nicotine

This plan helps you stop smoking or vaping and work toward lasting abstinence. You choose a quit date or a gradual taper and complete daily work on triggers, cravings, and expected changes. It includes weekly reviews and a clear reset after a lapse.

Start this plan

What setting it up asks you

9 short steps, a few minutes in all
  1. Your Nicotine Use Choose the main type of nicotine you want to stop.
  2. Current Use Tell us what your nicotine use looks like now.
  3. Past Experience Your history helps us prepare for difficult moments.
  4. Quit Approach Choose a realistic way to stop and support it.
  5. Triggers Identify what drives cravings and worries you most.
  6. Health and Safety Flag anything that may need extra care.
  7. Daily Capacity Set the time your daily actions can use.
  8. Plan End Date Choose the day this quit plan should finish.
  9. Anything Else Add details that should shape your quit plan.

Then you choose how the plan reaches you, and it is built.

Related reading

How do you get through a craving?

Treat it as a wave that rises and falls. Delay acting on it, change what you are doing, keep your hands and mouth busy, and if you are quitting nicotine, use stop-smoking products to take the edge off.

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Do stop-smoking aids and support services really help?

Yes. Nicotine replacement products, prescribed medicines and specialist support all make quitting more likely, and combining products can increase your chances further. In the UK, local Stop Smoking Services are free.

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