Make YOUR plan to address your tobacco use

You can save money, improve your health and be there for your loved ones.

Here’s how to make a plan to address your tobacco use.

Get Ready

1. List your reasons for quitting.

2. Connect with the Wisconsin Tobacco Quit Line for free:

Call 800-QUIT-NOW (800-784-8669)

3. Stop buying tobacco.

4. When you have a craving, try going for a walk, taking deep breaths, or drinking water. It will pass.

5. Set a quit date.

Consider medication

The most effective medications to quit smoking or chewing are either varenicline or a combination of nicotine patch + nicotine lozenges.

The most effective ways to quit vaping are to use varenicline or a texting program (or both).

Change your routine

Trash your tobacco products. When you crave tobacco, try drinking water, meditating, or walking instead. Avoid alcohol and coffee—these can trigger urges to smoke. Pay attention to when and why you smoke or chew. Need something to do with your hands? Try holding a pen or smooth rock instead of reaching for tobacco.

Tell someone close to you

Pick someone you care about. Tell them so, and share that’s part of why you’re quitting – to be there for them. You won’t want to let them down.

Talk with this person about how it may take a few tries to actually quit for good. That way, you can keep open communication if you slip. Agree it’s just a slip, and you can try again. You’ll learn from it, so it’s not a “failure.” It’s a step along the road to success.

Plan for more money!

Make a list of the things you will do with the money you used to spend on tobacco.

Quit day

Keep very busy. Change your routine when possible, and do things that don’t remind you of smoking/chewing. Remind family, friends, and coworkers that this is your quit day, and ask them to support you. Avoid alcohol. When you have a craving, drink water or walk. Call the Quit Line for ongoing support at 800-QUIT-NOW. You can do it!

Day After: Celebrate!

Congratulate yourself. Do something to treat yourself that isn’t related to smoking. Avoid alcohol. When cravings hit, do something not connected to smoking/chewing/vaping. Take a walk, drink water, chew gum or breathe deeply.