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Dad Field Manual · Field card 98 · Dad Health

Quit smoking or vaping: your first week

You've probably thought about this more than once. This plan takes thirty minutes to set up and gives you a date, a list of your triggers, free help lined up, and a clean house and car for day one.

Time
30 min to set up
Cost
$0 to start
Ages
Any age
Where
Home and car

What you need

  • Your phone, with 1-800-QUIT-NOW saved
  • A trash bag for cigarettes, lighters, vapes and pods
  • Sugar-free gum, crunchy snacks and a water bottle for cravings
  • A card with your reasons for quitting

Read this first

  • Lock up vapes and refill liquid. AAP warns a tiny amount of liquid nicotine can kill a small child. If a child swallows or spills some, call Poison Control at 1-800-222-1222.
  • No smoking or vaping in the house or car, even with the windows open. AAP says open windows don't clear the air, and CDC says vape aerosol isn't harmless.
  • Ask a doctor or pharmacist about quit medicines before you start them. FDA has approved several, and they can ease cravings and withdrawal.

Steps

  1. Pick a quit date. Pick a quit day within two weeks, not a stressful one, and put it on the calendar.
  2. Write your reasons and triggers. List your reasons and your triggers, and what you'll do instead at each trigger.
  3. Tell your people. Tell your partner and friends your date. Ask smokers not to offer you one.
  4. Line up free help. Call 1-800-QUIT-NOW, sign up for SmokefreeTXT, and ask your doctor about quit medicines.
  5. Clear the house, car and bags. The night before, throw out all cigarettes, lighters, vapes and pods. Check the car and bags.
  6. Get through quit day. Don't smoke or vape today, not even once. Water, gum, ten breaths or a walk for each craving.
  7. Change the routine for the week. Change routines that went with smoking and plan a reward for day seven.

If it stalls

  • If you slip, it's a setback, not the end. Reread your reasons, figure out what led to it, and pick up where you left off.
  • If you're using vapes to quit cigarettes, plan to quit those too. CDC says using both isn't a safe middle ground.
Smoke-free days
Signed off: can do this.Signed by Date