Tips for Quitting: Making a Plan

Behavioural strategies are also very helpful when quitting tobacco use. For example it is important to identify what triggers you to smoke and how to cope with some of those triggers. Here is a sample quit plan that can help you get ready to quit tobacco use.


  • Strategize
  • Take Action
  • Optimize your quit plan
  • Persevere and prevent relapses


  • Set a goal
  • Set a quit date
  • Make your environment smoke/tobacco-free
  • List the resources you can use for support (example friends and other members of LGBT communities)
  • List all the things that trigger you to smoke
  • Remember to think of people, places and things that can be triggers
  • Now think about how you might cope with those triggers
  • Think about relaxation, exercise, walking, etc.
  • Medications – consider using medications to increase your chances
  • Talk to an LGBT friendly health professional about which medication might be right for you and how to use the medication properly

Take Action

  • Make a quit attempt
  • If you aren’t quit ready, practice quitting (eg. maybe you can not use tobacco for 1 hour, or ½ day or 24 hours and see what happens)
  • Make a list of how you are feeling while you don’t use tobacco
  • What additional triggers are you experiencing?
  • Is withdrawal a problem for you?

Optimize your quit plan

  • Based on your observations when you didn’t use tobacco, what changes do you need to make? For example:
    • See your LGBT friendly health care provider about adjusting your medication?
    • List additional coping skills for any triggers that came up
    • Get more support from friends, family, professionals, and other LGBT community members
  • If you didn’t stop using, what else do you need to do to help you? (eg. set smaller goals, adjust your medication, reset a quit date?)

Persevere and prevent relapses

  • If you have a cigarette now and then or even a puff, this can be a sign that you haven’t quit completely
  • Look at any remaining tobacco use and strategize on how to stop completely


  • Don’t forget to recognize your successes, even if you haven’t reached your ultimate goal
  • Many tobacco users have to make several attempts before they quit for good

This quit plan was created by Dr. Selby and was provided to us by the Centre for Addiction and Mental Health.