PuffOff · Guides
Build a quit-vaping plan you can return to
Organise your motivations, daily notes and support options before and during your quit attempt.
Write down your starting point
Record when you vape, the situations around it and what you spend. You do not need a perfect record to begin. A few honest notes can make it easier to see patterns and decide what information would be useful to track.
Keep your reasons specific
Choose reasons that matter to you personally. Put them somewhere you can revisit. A goal such as keeping a certain part of the day vape-free is different from a health prediction; your tracker should make that distinction clear.
Plan for difficult situations
Smokefree recommends preparing for triggers and having a plan for cravings. Consider which situations you can change and where you may need support. Speak with a healthcare professional about challenges with quitting and treatment questions.
Use tracking as a record, not a verdict
PuffOff helps you keep a daily check-in, motivations and estimated savings together. Estimates depend on the spending you enter. An interrupted streak does not delete what you learned about your habits. Review the situation and decide what to adjust in your plan.
A planning note you can adapt
Write four things in your own words: my starting reason; the situation I want to prepare for; the response I will try; the person or resource I can contact. For example: after lunch, I will reread my reasons and message the person supporting me. This is an organisational example, not a promise of effectiveness.
After a difficult situation, record only what you know: context, action tried, observation and a possible adjustment. Do not fill missed days with guesses. These notes can also help you explain difficulties to a healthcare professional.