30-Day Quit Plan: A Day-by-Day Guide to Go Nicotine-Free

This practical plan blends evidence‑based tools (NRT/meds, routines, coping skills) with small daily actions. Adapt it to your life and use a tracker like Quitty to stay on course.

Week 0: Prep (Days −7 to 0)

• Pick a quit date and tell someone.
• Remove cues (devices, packs, chargers), cancel auto‑shipments.
• Stock substitutes: water, sugar‑free mints, toothpicks, protein snacks.
• Make a 5‑minute craving list (walk, stretch, breathwork, text a friend).

Days 1–3: Detox and Stabilize

• Hydrate; prioritize sleep and regular meals.
• Use 4Ds for urges: Delay, Deep breathe, Drink water, Do something else.
• Reduce caffeine if jittery — sensitivity can spike after quitting.

Days 4–7: Routines and Triggers

• Replace trigger routines (coffee walk, post‑meal brush, commute podcast).
• Short exercise daily to improve mood and cravings.
• Log wins: hours free, money saved, cravings beaten.

Week 2: Confidence and Skills

• Practice urge surfing (ride out waves for 3–5 minutes).
• Plan for social events: alcohol alternatives, buddy text, exit plan.
• Keep daily movement to stabilize mood and sleep.

Week 3: Strengthen Non‑Nicotine Habits

• Add a new habit you enjoy (class, hobby, run club) to fill time.
• Review your triggers and note which counters work best.
• Extend gaps between urges by changing routines (post‑meal walk, new commute audio).

Week 4: Maintenance

• Review high‑risk moments and your best counters.
• Celebrate milestones (2 weeks, 1 month) and set next goals (3 months).
• Keep a small craving kit for surprises (mints, toothpicks, card with 4Ds).

Sources

• CDC. How to Quit Smoking (behavioral guidance).
• Smokefree.gov (NCI). Coping with withdrawal; skills training and planning tools.
• WHO. Quitting tobacco: tips and strategies (behavioral).

Use this as a template — personalize steps and consult your clinician for medication choices.