A small step you can take today

Make room for
a different routine.

Write a simple next-step plan. This worksheet helps you organize your intentions; it does not recommend medical treatment.

Your four-step starting point

  1. Choose a goal: read the smoking guide or vaping guide and write why you want a change.
  2. Bring in support: explore quitlines and treatment resources. If your doctor advised you to stop, ask about a plan for your health needs.
  3. Prepare for a routine: identify one cue and compare physical alternatives.
  4. Review and adjust: after trying a response, notice what helped. If you return to smoking or vaping, reconnect with support and revise your next step.

Write your next-step plan

Your entries stay in this page. They are not submitted or stored. Refreshing clears them.

Include support for nicotine dependence.

Ask a healthcare professional or quitline about established cessation options. A new routine serves a different role from treatment.

Find support