here's a markdown formatted quit plan for your notes app (based on this) with bullets for common answers to the questions that you can delete if they don't apply / keep or add ones that do.
# Quit Plan
---
## Quit Date
_Choose a date within the next two weeks._
**Quit Date:** [YYYY-MM-DD]
**What to expect**
- **1 week:** Nicotine is out of your system
- **2 weeks:** Physical withdrawal symptoms fade
- **1 month:** Habit- and emotion-driven cravings may continue
---
## Reasons for Quitting
- Feel healthier / Live longer
- Save Money
- See my kids grow up / set a better example
- Look healthier / smell better
- Reduce stress between uses
---
## Triggers
_Knowing your triggers helps you plan around them._
### Emotional
- Feeling stressed
- Feeling anxious
- Feeling down
- Feeling lonely
- Feeling bored
- After conflict
### Situational
- Talking on the phone
- Drinking alcohol
- Watching TV
- Driving
- Finishing a meal
- Drinking coffee
- Work breaks
- After sex
### Social / Environmental
- Bars or parties
- Social events
- Seeing someone else smoke
---
## Coping Strategies
### If your hands or mouth need something to do
- Hold a straw or pen and focus on breathing
- Fidget with a coin or paperclip
### If you use tobacco to manage stress or mood
- Slow breathing or short bursts of exercise
- Talk it out with someone you trust
### If boredom or restlessness is the problem
_Keep a short “craving list”:_
- [TASK]
- [TASK]
- [TASK]
### If you feel irritable or anxious without nicotine
- Consider nicotine replacement (patch, gum, lozenge)
### If you used tobacco for energy
- Light exercise
- Regular meals and healthy snacks
- Adequate sleep
### If you used tobacco for pleasure or relaxation
_Substitute another reward:_
- Music
- Movies
- Saving money for something specific
---
## Remove Reminders
_(Before Quit Day)_
- Wash clothes that smell like smoke
- Clean your car
- Discard tobacco, lighters, ashtrays
- Place coping tools where tobacco used to be
---
## Support (Optional)
_Quitting is easier with backup._
- [NAME / ROLE]
- [NAME / ROLE]
---
## Personal Notes
...and if you're a transgirl I'd like to add to your reasons list that estrogen + smoking significantly increases the coagulability of your blood. I've had several transgirl patients with DVTs / PEs / strokes even who did not know that can happen!
idegenszavak@sh.itjust.works 1 day ago
Image