Quick-Start Page Before You Quit

This isn’t a big project. You don’t need to overhaul your whole life. This is just a simple checklist to help you feel ready instead of scared.

Pick a Quit Date

[ ] Choose a day within the next 2 weeks

[ ] Write it somewhere visible

[ ] Tell one supportive person

[ ] Remind yourself: “This is a beginning, not a loss.”

Get Your Tools Ready

Choose any that fit your style:

Nicotine Replacement Therapy (NRT):

[ ] Patch

[ ] Gum

[ ] Lozenges

[ ] Inhaler/Nasal Spray

Prescription options:

[ ] Talk to provider about varenicline

[ ] Ask about bupropion

Nicotine-Free supports:

[ ] Grounding stone

[ ] Flavored toothpicks

[ ] Mints/gum

[ ] Cold drinks

[ ] Snack options

Prep Your Environment

[ ] Remove or box up devices/pods/liquid

[ ] Clean out your car

[ ] Wash jackets/purses with vape smell

[ ] Put mints or toothpicks where you used to vape

[ ] Save this workbook somewhere easy to reach

Know Your Triggers

[ ] Morning

[ ] Driving

[ ] Work breaks

[ ] After meals

[ ] Stress

[ ] Boredom

[ ] Social time

[ ] Bedtime routine

You don’t have to solve them — just notice them.

Plan Your First 24 Hours

[ ] Morning routine

[ ] What you’ll do instead of vaping

[ ] Who you’ll text if you struggle

[ ] What you’ll eat

[ ] How you’ll reward yourself

This is your safety net. Use it.

❤ A Note From Sage You don’t need to feel ready. You only need to feel willing. Willingness gets you to the starting line — the rest, we’ll do together.