here's a markdown formatted quit plan for your notes app (based on this) with bullets for common answers to the questions that you can delete if they don't apply / keep or add ones that do.

# Quit Plan

***

## Quit Date
_Choose a date within the next two weeks._

**Quit Date:** [YYYY-MM-DD]

**What to expect**
- **1 week:** Nicotine is out of your system  
- **2 weeks:** Physical withdrawal symptoms fade  
- **1 month:** Habit- and emotion-driven cravings may continue  

***

## Reasons for Quitting

- Feel healthier / Live longer
- Save Money
- See my kids grow up / set a better example
- Look healthier / smell better
- Reduce stress between uses


***

## Triggers
_Knowing your triggers helps you plan around them._

### Emotional
- Feeling stressed
- Feeling anxious
- Feeling down
- Feeling lonely
- Feeling bored
- After conflict

### Situational
- Talking on the phone
- Drinking alcohol
- Watching TV
- Driving
- Finishing a meal
- Drinking coffee
- Work breaks
- After sex

### Social / Environmental
- Bars or parties
- Social events
- Seeing someone else smoke

***

## Coping Strategies

### If your hands or mouth need something to do
- Hold a straw or pen and focus on breathing
- Fidget with a coin or paperclip

### If you use tobacco to manage stress or mood
- Slow breathing or short bursts of exercise
- Talk it out with someone you trust

### If boredom or restlessness is the problem
_Keep a short “craving list”:_
  - [TASK]
  - [TASK]
  - [TASK]

### If you feel irritable or anxious without nicotine
- Consider nicotine replacement (patch, gum, lozenge)

### If you used tobacco for energy
- Light exercise
- Regular meals and healthy snacks
- Adequate sleep

### If you used tobacco for pleasure or relaxation
_Substitute another reward:_
  - Music
  - Movies
  - Saving money for something specific

***

## Remove Reminders
_(Before Quit Day)_
- Wash clothes that smell like smoke
- Clean your car
- Discard tobacco, lighters, ashtrays
- Place coping tools where tobacco used to be

***

## Support (Optional)
_Quitting is easier with backup._
- [NAME / ROLE]
- [NAME / ROLE]

***

## Personal Notes

...and if you're a transgirl I'd like to add to your reasons list that estrogen + smoking significantly increases the coagulability of your blood. I've had several transgirl patients with DVTs / PEs / strokes even who did not know that can happen!