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Quitting Smoking & Vaping

A quit date with a plan behind it: stop smoking support and medicine chosen with a professional, cravings and triggers mapped, the first weeks covered, and the routines that keep you smoke-free and vape-free for good.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Quitting Smoking & Vaping, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you organise your own health. It is not medical advice and does not replace a doctor, nurse, pharmacist or other qualified professional. Check any change to treatment, medicine or diet with them first, and get urgent care if you feel unwell.

What it installs.

1

Pillar

1

Area

50

Projects

205

Starter tasks

🩺 Physical Health

Quitting Smoking & Vaping

Stopping smoking or vaping with a quit date, nicotine replacement or medication, trigger planning and support services, for anyone ready to quit.

  1. Your written reasons for quitting
  2. Two-week smoking and vaping pattern log
  3. Nicotine dependence self-check
  4. Referral to a local stop smoking service
  5. Choosing stop smoking medicine with a professional
  6. Medicines that change when you stop smoking
  7. Picking and protecting your quit date
  8. Quit kit and smoke-free home clear-out
  9. Telling people and naming your supporters
  10. What smoking and vaping cost you each year
  11. Daily nicotine replacement routine
  12. Weekly stop smoking support sessions
  13. Evening craving note for the first three months
  14. Smoke-free days counter and rewards
  15. Stop smoking medicine supply check
  16. Monthly smoke-free review
  17. Weekly mood and sleep score during withdrawal
  18. Appetite and weight routine after quitting
  19. Smoking status kept accurate in your health record
  20. Nicotine withdrawal and its timeline
  21. How stop smoking medicines work
  22. Using fast-acting nicotine replacement properly
  23. Riding out a craving in five minutes
  24. Catching permission-giving thoughts
  25. Weighing the evidence on vaping to quit
  26. What recovers in the body after quitting
  27. Cold turkey, cutting down or switching
  28. Switching fully from cigarettes to a regulated vape
  29. Stepping down off vaping
  30. Finishing the nicotine replacement course
  31. Rebuilding work breaks without smoking
  32. Rewiring your three strongest smoking cues
  33. Smoke-free plan for drinking occasions
  34. Learning from a lapse or relapse
  35. Quit day plan
  36. The first seven smoke-free days
  37. Four-week carbon monoxide confirmed quit
  38. First party, wedding or holiday smoke-free
  39. Joining a national quit month
  40. One year smoke-free review
  41. Stopping smoking in pregnancy or before conceiving
  42. Smoke-free home and car for children
  43. Helping a teenager stop vaping
  44. Supporting someone close who is quitting
  45. Quitting alongside a mental health condition
  46. Quitting before an operation or after a hospital stay
  47. Stopping after decades of smoking
  48. Roll-ups, shisha, heated tobacco and nicotine pouches
  49. Stress-proof relapse prevention for the long term
  50. Becoming a quit buddy for someone else

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Your written reasons for quitting

Reasons held only in your head go quiet at the exact moment a craving arrives, usually late in the evening or after a drink. Writing your own reasons in your own words, as specific as a child's name or a breathless flight of stairs, gives you something concrete to reread when the 'just one' thought turns up. It takes twenty minutes and is the first thing most stop smoking advisers ask for.

First tasks

  • Write down every reason you want to stop, without editing
  • Circle the three that matter most to you right now
  • Put those three on a card in your wallet or on your lock screen
  • Write one line on what you fear missing about smoking or vaping

Two-week smoking and vaping pattern log

Most people underestimate how many cigarettes or vape sessions they have and overestimate how random they are. Logging every one for two weeks, with the time, place, mood and what you were doing, shows the handful of cues that drive most of your use and gives your adviser a real baseline to plan medicine and triggers around.

First tasks

  • Set up a log with columns for time, place, activity, mood and craving strength
  • Record each cigarette or vape session for fourteen days
  • Add up daily totals and note the busiest hours
  • Rank the five situations that come up most often

Nicotine dependence self-check

How soon you reach for nicotine after waking is one of the best simple guides to how dependent you are, and it helps an adviser decide how much nicotine replacement or which medicine to suggest. Answering a short published dependence questionnaire now saves time at the first appointment and stops you choosing too little support.

First tasks

  • Note how many minutes after waking you first smoke or vape, for seven days
  • Find a published nicotine dependence questionnaire from a health service
  • Answer and score the questionnaire honestly
  • Write the score in your log for your first appointment

Make it yours.

Install Quitting Smoking & Vaping, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.