---
title: quit-plan
---

[![kic logo2](https://kicform.org/hs-fs/hubfs/kic%20logo2.png?width=118&height=40&name=kic%20logo2.png "kic logo2")](https://kicform.org/kick-it-2?hsLang=en)

- [Why Quit](https://kicform.org/kick-it-2?hsLang=en)
- [How to Quit](https://kicform.org/kick-it-2?hsLang=en)
- [Staying Quit](https://kicform.org/mobile-app?hsLang=en)
- [Quit Plan](https://kicform.org/quit-plan)

**

# Interactive Quit Planner

Build your personalized roadmap to a healthier, tobacco/vape-free life. Select your strategies, set your goals, and create a plan you can commit to.

## Step 1: Your Foundation

#### **What are you quitting?

Cigarettes

Vaping / E-Cigarettes

Smokeless Tobacco

Marijuana (with tobacco)

#### **Set Your Quit Date

Choosing a specific date gives you a clear goal.

#### **My Reasons for Quitting

List your powerful motivators. These will be your anchor.

## Step 2: Preparation Strategies

Select the actions you'll take before your quit date:

#### **Choose Your Prep Steps:

Identify my triggers & plan to manage them.

Plan for cravings (e.g., 4 D's, healthy snacks, fidget toys).

Inform my support system (friends, family) and ask for help.

Explore NRT/quit medications with a doctor or Quit Coach.

Clean my environment: remove all products & accessories.

Stock up on healthy alternatives (gum, water, snacks).

## Step 3: Quit Day & Early Weeks

Select how you'll navigate the initial phase:

#### **Coping During the First Weeks:

Acknowledge withdrawal symptoms are temporary; be patient.

Focus on immediate benefits (better breathing, taste/smell).

Practice healthy stress management (exercise, hobbies).

Change routines previously linked to tobacco/vape use.

Manage dual cravings if quitting marijuana & tobacco together.

## Step 4: Staying Quit for Good

Choose your long-term strategies for success:

#### **Long-Term Success Strategies:

Handle slips by learning and recommitting, not giving up.

Celebrate milestones with healthy, non-tobacco rewards.

Build and reinforce new healthy habits and routines.

Maintain connection with my support system or Quit Coach.

Address unique vaping challenges (behavioral cues, high nicotine).

## My Personalized Quit Plan

Your plan will appear here as you make selections.

**Email My Plan

**Copy My Plan

**

## Take Your Plan On The Go!

Download the free Kick It California app for 24/7 support, progress tracking, craving management tools, and direct access to quit coaches. It’s your pocket companion for a smoke-free life.

[** App Store ](https://apps.apple.com/us/app/kick-it-california-quit-app/id1525235815) [** Google Play ](https://play.google.com/store/apps/details?id=org.ctcp.kickitca.production)

[More App Information & FAQs](https://kicform.org/app-information.html?hsLang=en)

## Ready to Take Control?

You've built your plan. Now, let us support you in making it a reality. Free, expert help is available.

[GET FREE QUIT COACHING](https://kicform.org/../index.html#intake)

Or call [1-800-300-8086](tel:1-800-300-8086).

[![kic logo2](https://kicform.org/hs-fs/hubfs/kic%20logo2.png?width=200&height=68&name=kic%20logo2.png "kic logo2")](https://131650.hs-sites-na2.com/kick-it-2?hsLang=en)

Major funding provided by the California Department of Public Health & First 5 California.Copyright © 2025. The Regents of the University of California. All Rights Reserved.

You Can Quit. We can Help

- [Why Quit](https://kicform.org/kick-it-2)
- [How to Quit](https://kicform.org/kick-it-2)
- [Staying Quit](https://kicform.org/mobile-app)
- [Quit Plan](https://kicform.org/quit-plan)

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