Build Your Quit Plan

Step 1 of 5

What do you currently use?

Select everything that applies. This helps us tailor your plan.

You can select more than one.

Step 2 of 5

When do you want to quit?

Pick a date that feels realistic. You can always adjust it later with your coach.

Step 3 of 5

What makes you reach for tobacco?

Knowing your triggers is one of the most important parts of a quit plan.

Select all that apply.

Step 4 of 5

How would you prefer to get support?

There is no wrong answer. Pick what feels most comfortable for you.

Step 5 of 5

Are you interested in free nicotine replacement therapy?

Free patches, gum, and lozenges are available to all medically-eligible Rhode Island residents - no prescription or insurance needed. Combining NRT and coaching can double your chances of quitting successfully.

Your quit plan is ready.

This is a starting point — not a commitment. Save it, share it, or take the next step whenever you're ready.

Quit Now RI — Your Personal Quit Plan

Your Quit Plan

What You Use

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Your Quit Timeline

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Your Support Path

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Nicotine Replacement Therapy

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Your Recommended Next Step

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Your Trigger Playbook

Based on the triggers you identified, here are specific strategies for each one.

The first two weeks after quitting are the hardest. Having a specific plan for each trigger — written down and ready — significantly improves your odds of getting through them.

What Happens to Your Body When You Quit

Your body begins recovering immediately.

20 MIN

Blood pressure and heart rate drop back to normal

2 WKS

Circulation improves — climbing stairs gets easier

1 YR

Heart disease risk cut in half

10 YRS

Lung cancer risk cut in half

What's Actually in a Vape?

Here is what tobacco companies don't want you to know.

Nicotine

2-3 more than a cigarette

Pod-based vapes use nicotine salts that absorb faster and hit harder - designed to be used more often and be harder to put down.

Heavy metals

Lead, nickel, and chromium

These leach from heating coils and are inhaled directly into the lungs with every use.

Flavors and additives

Designed for dependency

Sweet and fruity flavors are formulated to appeal to younger users and increase how often you reach for the vape. It's a business strategy.

Carcinogens

A cloud of cancer-causing chemicals

Vaping produces ultrafine particles and chemicals that penetrate deep into lung tissue - including formaldehyde, which can cause lung damage.

What You Could Save

Based on average costs for your product type. Your actual savings may vary.

Per Month

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Per Year

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Over 5 Years

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Free Resources Available to You

Everything below is free for Rhode Island residents. No insurance or prescription needed.

Quit coaching

Free one-on-one coaching by phone or text. Call 1-800-QUIT-NOW or text START to 300500.

Free nicotine replacement therapy

If you're medically eligible, get free patches, gums, or lozenges, to help you quit. NRT + coaching = better results.

My Life My Quit

Free, confidential quit support designed specifically for teens under 18. No parent permission required.

Customized support

Specialized programs are available for pregnant and new parents, for those who use menthol tobacco, for those with behavioral health conditions.

Self-guided quit plan

Explore resources at your own pace, order free NRT by mail, and access tools and tips without a coaching call.

Staying quit support

Coaching and resources continue after you quit. A slip is not a failure — support is available whenever you need it.

What would you like to do with your plan?

See What Quitting Could Look Like for You