Toolkit
A simple, gentle plan for cravings, triggers, and resets. This is not medical advice. If you need professional help, use the resources below.
Right now
Craving reset
Name the craving. Say it out loud or write it down.
Set a timer for a few minutes and do something with your hands.
Drink water or make a warm drink.
Change your environment, even if it's just a short walk.
Send a quick message to someone who supports your quit.
This week
Build your plan
Pick a quit date and write down your reasons.
List your top triggers and plan a replacement for each one.
Remove devices, pods, or refills from easy reach.
Tell one person and ask them to check in with you.
Plan for the first morning, afternoon, and evening without nicotine.
After a slip
Reset without shame
Slips happen. Reset by writing what triggered it and one change you will try next time.
Keep your next step small: one hour, one meal, one night.
Return to the timer and breathe until the urge softens.
Trusted support
If you want coaching, texts, or someone to talk to, these services can help.
US national program
SmokefreeTXT
Free text support from Smokefree.gov. Text QUIT to 47848.
Tobacco cessation support
1-800-QUIT-NOW
Free quitline coaching and resources.
Truth Initiative
This is Quitting
Text DITCHVAPE to 88709 for teen and young adult support.
US crisis support
988 Lifeline
Call or text 988 for emotional support any time.
If you feel overwhelmed or unsafe, contact local emergency services or the 988 Lifeline.