Free printables

Printable quit-vaping worksheets

Original, free resources you can print or save as PDF. No email, no sign-up. Tip: in the print dialog choose “Save as PDF” to keep a copy on your phone.

Craving action card

When a craving hits

1. Pause. It's a craving. It will pass.
2. Delay. Wait a few minutes before deciding anything.
3. Breathe. In slowly through your nose, out through your mouth — ten times.
4. Drink water or chew gum.
5. Change what you're doing. Move rooms, step outside, start a small task.
6. Reach out. Text: ____________________

My reason:

U.S. 1-800-QUIT-NOW (1-800-784-8669) · Canada 1-866-366-3667

First-week planner

My first seven days

Day	Tricky moment I expect	My plan
Mon
Tue
Wed
Thu
Fri
Sat
Sun

If I slip: note what happened, adjust the plan, pick my next step.

Trigger tracker

Where do my cravings come from?

Mark each craving for a week. Look for repeats — a pattern shows what tends to happen together, not what causes what.

Situation	Mon	Tue	Wed	Thu	Fri	Sat	Sun	What I'll try instead
Morning routine								Change the order of your first three morning steps.
Coffee								Hold your cup in the other hand today.
Driving								Keep gum or mints within reach before you start.
Work breaks								Take your break with a coworker who doesn't vape.
Stress								Breathe out slowly for longer than you breathe in, five times.
Boredom								Start a two-minute task you've been putting off.
After eating								Brush your teeth or use mouthwash right after meals.
Social situations								Keep a drink in your hand.
Seeing someone vape								Move to a different spot for a few minutes.
Evening routine								Start a new evening ritual — tea, a shower, a short walk.
Drinking alcohol								Alternate each drink with water.

Want a plan made for you? Try the quit plan generator.