University of Illinois Extension

Your To-Do List

One key to success in quitting smoking depends on using a plan that you believe works for you. Your plan of action to quit smoking must be specific to your smoking situation. The personalized action plan created by you is the best action plan for you.

Preparing to quit smoking is filled with small but essential steps that lead to the leap into action. 

Just as it is wise to stock up early on necessities in preparing for a winter storm, so is gathering emotional and physical supplies an important part of the preparation for quitting smoking.

Print out and complete this 7-step outline to create your personalized quit smoking action plan.

1. Identify Your ABCs

Antecedents
Antecedents are those things or events that make you want to smoke.  For some   people, a stressful situation makes them want to smoke, or having coffee after dinner is a trigger to pick up a cigarette. List at least two of your antecedents.

  • _______________________________________________
  • _______________________________________________

Behavior
What does smoking each cigarette do for you? Does it help you relax? Does it help you get work done?   What are the positive (and negative) things that smoking helps you do? List at least two things that smoking does for you.

  • _______________________________________________
  • _______________________________________________

Consequences
What is the result of all the cigarettes I smoke? List at least two consequences.
(Ex: Am I less stressed? Is my health worse?)

  • ________________________________________________
  • ________________________________________________

2. Set a Date

Setting a date to quit smoking helps you keep your goal in mind and allows you time to prepare for that day. What quit date have you set for yourself?

The date that I plan to quit smoking is: ________________________

3. Take Small Steps

I plan to take the following small steps during the next week to get ready to quit smoking:  

Example--Call my doctor about which nicotine replacement therapy would be best for me.

  1. ________________________________________________
  2. ________________________________________________
  3. ________________________________________________

4. Go Public

I will tell all of the important people in my life about my plan to quit smoking. The date I will tell them will be: __________________________________.
(Date)

5. Prepare for “Life-saving Surgery”

I will prepare my friends, family, co-workers and others about the emotional and social changes to expect when I quit smoking. I will also tell them that my recovery from smoking may last for weeks or months.  I will share this information with them
on: ____________________________. 
(Date)

6.  Cope with Triggers (Antecedents)

Four ways I will cope with my triggers:

  1. Deep breathing
  2. ________________________________________________
  3. ________________________________________________
  4. ________________________________________________

7.  Reward Yourself

When I am successful at quitting smoking, I will reward myself by:

  1. ________________________________________________
  2. ________________________________________________