A quit plan is the set of decisions you make before your quit date, written down: the date itself, whether you stop at once or cut down first, what you will do at the moments that are hardest, and who you will tell. This builds one from your own answers and prints it, along with a wallet card and a calendar file.
There are three pieces of arithmetic on this page and they are all multiplication. What a day costs is what you get through in a day, divided by how many come in a pack or a tin, times what the pack or tin costs — the plan prints that division on the sheet with your own numbers in it. The money lines are that daily figure times 7, 28, 84 and 365 days. The check-in dates are your quit date plus 1, 3, 7 and 30 days, and one more on 31 October if your quit date falls inside the campaign month. Nothing is compounded, no inflation is applied, and no price rise is assumed: the figures say what the same habit at the same price would have cost over that many days, which is an assumption stated rather than a forecast made.
The taper schedule is ours and nothing published stands behind it. It runs the number of days you chose, ending the day before the quit date, split into blocks of roughly equal length. Each block gets a flat daily allowance stepping evenly down to nothing: with four blocks those allowances are four fifths, three fifths, two fifths and one fifth of what you get through now, rounded, with a floor of one. No health body prints a taper table, and the reason is in the evidence — the Cochrane review of 51 trials and 22,509 people found "moderate-certainty evidence that neither reduction-to-quit nor abrupt quitting interventions result in superior long-term quit rates when compared with one another", so there is no schedule to copy and this one claims to be nothing more than an even ramp with a date on it.
The default quit date is fourteen days out, which is not a house preference either. Smokefree.gov's own quit-plan builder asks for "a day in the next two weeks", and that is the window this form opens on.
The moves beside each trigger, and the five on the wallet card, are the practical half of smokefree.gov's own craving list — water, something to chew, slow breathing, exercise, a podcast or a game, ringing somebody, and being somewhere the habit does not live — applied to the moment you picked. They are suggestions, not a treatment, and nothing here measures whether any of them worked.
What this page does not do: it makes no claim about a body, at any point on the plan, the card or the calendar. A calendar entry outlives the page that made it and cannot be corrected once it is in a phone, so every milestone title marks a length of time and asks for a check-in rather than stating what has happened to you by then.
Nothing on this page is medically reviewed and nothing above measures anything about you — it explains a calculation. Where a number here is our own judgement rather than a published figure, the note says so and cites nothing; where the health bodies disagree, it carries the disagreement. Method last checked 31 August 2026.
Every part of this form is a decision you would otherwise be making at eleven at night on day three, which is the worst moment to make any of them. Choosing the date, the method, the moves and the person to ring in advance means that on the day itself there is nothing left to decide — only something to follow.
That is why both national programmes hand you a plan before they hand you anything else. Smokefree.gov, the United States National Cancer Institute’s service, builds one out of the same five things this page asks for: your reasons, your triggers, what you will do about a craving, whether you are using nicotine replacement, and who is supporting you. The NHS calls its version a Personal Quit Plan and describes it as “a free personalised 8-step quit plan” that will “help you prepare for your quit date”.
The two artifacts this page prints are the ones stop-smoking services have used for decades: a sheet for a fridge door or a pocket diary, and a card the size of a bank card for the wallet slot the packet used to live in. Neither needs a battery, a signal or an app, and both work at the exact moment a phone is the least likely thing you reach for.
The strongest single thing on the plan is not ours at all. It is the support line. The NHS says that with expert help you are “3 times more likely to quit for good”, and its local Stop Smoking Services are free; in the United States, 1-800-QUIT-NOW routes you to your own state’s quitline. Both are printed on every plan this page builds.
The five moves, in a card sized for a post or a sidebar. Paste this where you want it. The link under the frame is the part that credits us, and it belongs outside the frame rather than inside it.
Here is that credit link as it renders, outside any frame: Quit plan generator by Burnout.
The psychology of smoking triggers — how conditioned cues drive relapse and the specific behavioral strategies to defuse each type. Includes a trigger audit.
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vaping · 5 min readA practical, science-backed guide to quitting vaping. Step-by-step strategies, tapering methods, NRT options, and behavioral changes that actually work.
Free craving countdown timer. Nicotine cravings peak and pass in 3–5 minutes; start the timer, follow the 4-7-8 breathing guide, and outlast this one.
Free nicotine withdrawal timeline. Enter your last cigarette to see which symptoms belong to each phase, when withdrawal peaks, and when it starts easing.
Free smoke-free counter. Enter your quit date and watch the days, hours, minutes and seconds tick up — with every health milestone marked as you pass it.
The date you set here becomes the count, the money and the check-ins, on a phone.
Burnout is out on Android.
Every tool on this site stays free, needs no account, and needs nothing installed.
