Health · Everyday wellbeing basics
Quit Plan: quit smoking and vaping, step by step
Six lessons built on Australian Government, NHS and CDC guidance: your reasons, your triggers, a quit date, support services, vaping advice by country, and a one-page quit plan. NRT and medicines are a conversation with your doctor, pharmacist or Quitline.
About this course
Quit smoking and vaping: a practical plan.
Starter · About 1 hour of learning · 6 lessons · 18 quick checks · 1 download
Who it's for
Adults who smoke or vape and want to quit, or support someone who does, in Australia, the UK, the US or elsewhere.
How it works
6 guided lessons in your browser, with worked examples, exercises and a quick check after each lesson. Progress is saved in this browser only, and you can restart at any time. You start with just your first name and email, and you can take one whole course that way. After that, a free account lets you continue past lesson 1.
Sources we rely on
26 published sources, mostly regulators and official bodies, listed below so you can check the original guidance yourself.
By the end you can
- Explain what official sources say about the benefits of quitting
- Identify your triggers with a quit diary
- Choose a quitting approach and a quit date
- Find quit support in your country and know who to ask about NRT and medicines
- Explain how vaping advice differs by country, and write a quit plan
Downloads
- Quit plan .docxMy reasons, a quit diary for finding triggers, a one-page quit plan with trigger responses and a slip plan, and quit support lines by country. No medicines or doses.
Rules by country
Learning time
About 1 hour of learning. May count towards your CPD or professional development; check your professional body's rules. Estimated from reading time, exercises, quick checks and downloads.
Sources
Check the originals.
How these courses are made. Spotted an error or out-of-date rule? Send a correction.
General information only, not medical advice. Talk to your doctor or another qualified health professional about your situation. In an emergency call 000 (AU), 999 (UK), 911 (US/Canada) or 111 (NZ).
- How to quit smoking and vaping · Australian Government Department of Health, Disability and Ageing
- Why quit smoking · Australian Government Department of Health, Disability and Ageing
- Why quit vaping? · Australian Government Department of Health, Disability and Ageing
- Know your triggers · Australian Government Department of Health, Disability and Ageing
- Quitting methods · Australian Government Department of Health, Disability and Ageing
- Quitline: 13 78 48 · Australian Government Department of Health, Disability and Ageing
- Quit: Quitline 13 7848 · Quit (national cessation platform, Australia)
- About vaping and e-cigarettes · Australian Government Department of Health, Disability and Ageing
- Vapes: information for patients · Therapeutic Goods Administration (Australia)
- Quit smoking · NHS Better Health (UK)
- Ready to quit smoking · NHS Better Health (UK)
- NHS stop smoking services help you quit · NHS (UK)
- Find your local Stop Smoking Service · NHS Better Health (UK)
- Using e-cigarettes to stop smoking · NHS (UK)
- Vaping to quit smoking · NHS Better Health (UK)
- Nicotine vaping in England: 2022 evidence update summary · Office for Health Improvement and Disparities (UK)
- How to quit smoking · Centers for Disease Control and Prevention (US)
- Quitlines: 1-800-QUIT-NOW · Centers for Disease Control and Prevention (US)
- Benefits of quitting smoking · Centers for Disease Control and Prevention (US)
- E-cigarettes (vapes) · Centers for Disease Control and Prevention (US)
- E-cigarettes, vapes, and other electronic nicotine delivery systems (ENDS) · US Food and Drug Administration
- Speak to an expert · Smokefree.gov (National Cancer Institute, US)
- Tobacco: fact sheet · World Health Organization
- Triple Zero (000) · Australian Government, Department of Infrastructure, Transport, Regional Development, Communications, Sport and the Arts
- When to call 999 · NHS (UK)
- National 911 Program · 911.gov (US Government)
Publisher
Who publishes this course.
Published by trainyourself.org, a trading name of Combine TRS Pty Ltd (ABN 42 112 983 678), Brisbane, Australia.
How it's made: researched from published official public-health and government guidance, then run through automated quality checks against our course depth standard and automated source checks that match each rule to its official source, listed above. Read how these courses are made.
Last updated:
General information, not tax, accounting, legal or professional advice. Spotted an error or an out-of-date rule? Send us a correction.
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