Build Your Quit Plan

At the very top, you will see My main reason to quit is: Before you do anything else, you need to know why you are doing this. Be honest with yourself.

• Is it to stop spending all your money on pods/disposables?
• Do you want to run faster in sports without losing your breath?
• Are you tired of hiding it from your parents or teachers?
• Do you just want to take control back from nicotine?

Whatever it is, write it down. This is your anchor when things get tough.

The left column asks for your Triggers (Times I will Want to Vape). A trigger is anything that acts like a switch in your brain, suddenly making you think, I need to hit my vape right now.

• Feelings: Feeling super stressed about a test, feeling sad, or even just feeling bored while scrolling on your phone.
• Times of Day: Waking up in the morning, right after lunch, or getting into the car after school.
• People/Places: Hanging out with specific friends who vape, being in a certain bathroom, or playing video games.

Your Task: Think about your average day. When do you vape the most? Write those top 5 moments down in the left column.

The right column asks for your Strategies (What I will Do Instead of Vaping). A craving usually only lasts for a few minutes. A strategy is your action plan to distract your brain and keep your hands busy until that craving fades away.

Your Task: Look at the triggers you just wrote down. For every trigger, you need a specific strategy to defeat it.

• If your trigger is waking up: instantly jump into the shower or go eat breakfast.
• If your trigger is stress/anxiety: put on your favorite playlist, take 10 deep breaths, or text a friend.
• If your trigger is hanging with friends who vape: chew strong mint gum or carry a fidget toy/paperclip to keep your hands busy.

At the bottom, it says My quit day is: Pick a real date. Look at a calendar, pick a day, and commit to it. It gives you time to mentally prepare and throw away any leftover vapes or supplies so you are not tempted.

Stuck? Use the Cheat Sheet!

If you are not sure what to write, look at the bottom half of the page under the Sample tab. It shows exactly how someone else filled it out. You can borrow their ideas if they work for you.

Remember: Motivation + Planning = Success. You have got this!