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!

I wonder what a chicken nugget version of this would look like.

Also: little skulls.

they convinced a whole new gen of teens that vaping is worse than cigs they are literally fine with ppl smoking and go at least you arent vaping

"Cigarettes kill you"

All of that? For the price of one? That's a steal!

on the other hand tobacco causes extreme addiction which is for about 15 minutes very fun when satiatied

Ew, vinegar?!

While I hate cigarettes as much as the next guy, the stuff in parantheses doesnt really make sense as most of those are used for a million other things. How about

H2O(Urine)
Salt(Hydrochloric acid, deadly)

Really no need to exaggerate the harm of cigarettes, theyre literally deadly enough.

all that shit and not even a kernel of corn smh

Cigarette companies are actively trying to kill there best customers.

Then why am I buying all those ingredients separately?