Build a plan to quit smoking or vaping
A personalized quit plan with a quit date, trigger strategies, craving tools, and where to get support.
The prompt
Help me build a plan to quit smoking or vaping.
What I use and how much: [e.g. "a pack a day", "a disposable vape every 2 days"]
How long I've used it: [YEARS]
When I use it most: [TRIGGERS - coffee, stress, driving, after meals, social]
Past quit attempts: [WHAT HAPPENED]
Why I want to quit now: [MY REASONS]
Support around me: [e.g. "partner also smokes", "friends supportive"]
Give me:
1. A quit date in the next 2 weeks and a prep checklist for the days before it.
2. A trigger table: trigger | what to do instead | what to say or think.
3. Craving tools for the first few weeks (delay, distract, breathe, drink water, move) and what withdrawal usually feels like and how long it tends to last.
4. Support options to look into: my doctor or pharmacist about nicotine replacement or quit medications, and my local quitline or quit-smoking service.
5. A plan for slips that keeps me going instead of giving up.
6. A reasons-and-savings note I can reread when it gets hard (calculate money saved from my numbers only).
Don't recommend specific medication doses - tell me to get those from a doctor or pharmacist.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Personal Life & Wellbeing prompts
What to fill in
- e.g. "a pack a day", "a disposable vape every 2 days"
- YEARS
- TRIGGERS - coffee, stress, driving, after meals, social
- WHAT HAPPENED
- MY REASONS
- e.g. "partner also smokes", "friends supportive"
How this prompt is built
This prompt follows the Few-Shot structure (Few-shot prompting). A few-shot prompt includes one or more worked examples of the input and the output you want, so the model can copy the pattern instead of guessing it.
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