Quit Smoking Planner

What you will need

• Cigarettes (or loose singles) a day (count): For roll-ups or hookah, give your best estimate of equivalent cigarettes.
• How soon after waking do you smoke your first one? (select): Within 5 minutes, 6-30 minutes, 31-60 minutes, after 60 minutes.
• What you pay for 20 (or per single x 20) (R): Check your usual price.
• Your quit date (date): More detail: choose a date within the next 2 weeks, ideally a less stressful day.
• When do you smoke most? (multi-select): More detail: with coffee or tea, after meals, with alcohol, stress, boredom, at work breaks, in the taxi rank, with friends, on the phone.
• Do you also vape or smoke hookah? (yes/no): More detail

How it works

Heaviness of Smoking Index (HSI): cpd_score = 0 if <=10, 1 if 11-20, 2 if 21-30, 3 if >=31. ttf_score = 3 if within 5 minutes, 2 if 6-30, 1 if 31-60, 0 if after 60. hsi = cpd_score + ttf_score (0-6): 0-1 low, 2-4 moderate, 5-6 high dependence. daily_cost = cigarettes_per_day / 20 x price_per_20. saved_month = daily_cost x 30.4; saved_year = daily_cost x 365. Plan: days_to_quit = quit_date - today; checklist before quit date (tell people, remove cigarettes, lighters and ashtrays, plan for each trigger with a swap), quit day, first 2 weeks (cravings usually peak in the first days and pass in minutes; use delay, deep breathing, water, walk), and a slip plan (a slip is not failure; restart). For each selected trigger, show a matching swap (e.g. coffee: change the place or switch to a different drink for 2 weeks; alcohol: cut down or avoid for the first weeks; stress: 4-count breathing or a short walk). If hsi >= 2: suggest asking a clinic nurse, doctor or pharmacist about nicotine replacement or prescription quit medicines.

What you get

• Nicotine dependence (Heaviness of Smoking Index)
• Money saved each month
• Money saved in a year
• Your quit plan and trigger swaps

What it means

• Your dependence looks low, so a clear plan and trigger swaps may be enough, though support still helps.
• Your dependence is moderate; nicotine replacement or quit medicines together with support roughly doubles the chance of success compared with willpower alone.
• Your body is quite dependent on nicotine; please talk to a clinic, doctor or pharmacist about medicines to ease withdrawal.
• Most people try more than once before quitting for good; every attempt teaches you something.
• Chest pain, coughing up blood or sudden breathlessness needs a doctor today, or Ambulance 10177 or 112 if severe.

Next step: Want help interpreting this? A Cleared Mind counsellor, your clinic nurse, pharmacist or doctor can support your quit attempt.

Runs on the device. Nothing is saved unless the member chooses.