Quit plan
One page. Stopping cigarettes — written 2 October 2026, from getburnout.app/tools/quit-plan
Quit date
Friday 16 October 2026
in 14 days
Method
Stop on the quit date, all at once
Now: 20 cigarettes a day, $12.00 a day
Support
Write in one person to tell the date before it arrives.
I am stopping because
Money not spent, at $12.00 a day
Your own two numbers, multiplied by days: 20 ÷ 20 × $12.00 = $12.00 a day. It assumes the same
rate and the same price all the way through, which is an assumption and not a forecast.
Dates to check in
- Fri 16 Oct 2026 — Quit day
- Sat 17 Oct 2026 — 24 hours without cigarettes — check in
- Mon 19 Oct 2026 — 72 hours without cigarettes — check in
- Fri 23 Oct 2026 — 1 week without cigarettes — check in
- Sun 15 Nov 2026 — 1 month without cigarettes — check in
- Sat 31 Oct 2026 — Stoptober ends — check in
Free help, from the people who publish it
- United States: 1-800-QUIT-NOW (1-800-784-8669) — Free coaching, routed to your own state's quitline.
- United States, in Spanish: 1-855-DÉJELO-YA (1-855-335-3569) — The same service in Spanish.
- United States, by text: Text QUIT to 47848 — SmokefreeTXT, the National Cancer Institute's text programme.
- United Kingdom: Your local Stop Smoking Service — Free, and the NHS says expert help makes you "3 times more likely to quit for good".
- Ask a doctor or a pharmacist about medication before your quit date, not after it.