My game plan

List your motivations, objectives, tricks, supporters and cessation methods to help you resist smoking.

My objectives

“What goal(s) do I want to reach by the end of the Challenge?“

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Indicate your main objectives (try to target 3 choices or fewer).

To declare myself a non-smoker

To be in better health: improved cardio, coughing less, lower blood pressure, etc.

To not get out of breath walking and going up stairs

To take health breaks instead of smoke breaks

To find other ways to unwind: relaxation, yoga, Pilates, etc.

To take pleasure in other activities: getting fresh air, cooking, reading, doing carpentry, gardening, etc.

To change things in my routine to break their association with cigarettes. For example, drinking herbal tea instead of coffee or going for a walk at lunchtime

Other objective(s)

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My supporters

Identify the people you can contact at any time to support you in your process to quit smoking.

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My medication

Enter the medication you will use to quit smoking.

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Consult a health care professional such as a doctor or a pharmacist in order to determine the medication that is best suited to your situation and your state of health. Make sure that you follow this treatment by respecting the dosage, frequency and duration as prescribed.

Indicate your medication.

Prescription medication (varenicline, bupropion)

Nicotine patches

Nicotine gum

Nicotine lozenges

Inhaler

Mouth spray

I will not use any pharmacological aids

Other cessation method(s)

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My personal information

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Language *: French English

Gender *: Male Female

Postal code *

City

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My registration

You are registered to the Quit to Win! Challenge

Your confirmation number is:

My quit date

To be eligible for the Challenge, you must stop smoking between December 15, 2022 and February 6, 2023, and not smoke from February 6 to March 19, 2023 inclusively.

Email subscriptions

I want to receive motivational emails from the Quit to Win! Challenge.

I QUIT NOW helpline (for Quebec residents only)

I would like a specialist from the I QUIT NOW helpline to call me in the coming weeks to get personalized support to help me quit smoking. This offer is valid while the Quit to Win! Challenge registrations are open. Until you are contacted, or at another time during the year, you may talk to a specialist of the I QUIT NOW helpline at 1-866-527-7383.

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Horn Test

Better understanding why you smoke can help you find ways of dealing with your triggers. The Canadien Cancer Society (CCS) invites you to take the Horn Test so you can determine what factors drive you to smoke.

Results

A total of more than 10 points indicates you have a reason to smoke. This will point out the first priority you should address to quit smoking.

Stimulation

For you, smoking is mostly a source of stimulation. You think that smoking increases your concentration, gives you courage and motivates you. Nicotine is indeed a stimulant, but you can do without it or find healthier alternatives.

The pleasure of smoking

For you, smoking is more associated with the pleasure you get out of it rather than with the physical dependency. Be creative and you will surely find something else to enjoy.

Relaxation

You smoke mostly to relax and escape. In a nutshell, smoking makes you feel good. But there are other, far less dangerous ways of relaxing. Think about it!

Psychological support

For you, smoking is a way of dealing with emotions like stress, anxiety or boredom. You find smoking comforting and soothing. Rest assured that you can deal with your emotions without smoking.

Physical need

For you, smoking is first and foremost a physical need. You have the urge to smoke as soon as you wake up. Fortunately, you can put an end to this slavery and be free again.

Habit

You smoke mostly out of habit. It's more of a reflex than a necessity. You can't imagine certain daily situations without a cigarette: after a meal, with coffee, during work breaks,etc. Just be aware that you can replace these associations with healthier ones.

	Answer each question with	Always (5 points)	Frequently (4 points)	Occasionally (3 points)	Seldom (2 points)	Never (1 point)
A	I smoke cigarettes to give me a boost and to stay awake
B	I enjoy handling a cigarette
C	Smoking a cigarette is relaxing
D	I light up a cigarette when I'm upset or frustrated
E	When I run out of cigarettes, I rush out to buy some more
F	I smoke cigarettes automatically without even being aware of it
G	I smoke cigarettes to give me courage
H	Part of the enjoyment of smoking a cigarette comes from the steps I take to light up
I	Smoking gives me a lot of pleasure
J	When I feel uncomfortable, I light up a cigarette
K	I feel isolated when I am not smoking
L	I light up a cigarette without realizing I still have one burning in the ashtray
M	I smoke cigarettes to make a statement
N	I enjoy watching smoke rings
O	I grab a cigarette even if I'm relaxed
P	I smoke to forget I'm sad or depressed
Q	I need to have something in my hands all the time
R	I forget I have a cigarette in my mouth

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My savings calculator

To help you stay motivated, here's a preview of what smoking costs you.

	One month	6 months	One year	5 years	10 years
Amount	$ 0,00	$ 0,00	$ 0,00	$ 0,00	$ 0,00
Cigarettes	0	0	0	0	0

My game plan

My sources of motivation

“Why do I want to quit?“

My objectives

“What goal(s) do I want to reach by the end of the Challenge?“

My tricks

“What tricks do I use or do I want to adopt to handle a strong craving to smoke?“

My supporters

Identify the people you can contact at any time to support you in your process to quit smoking.

My medication

Enter the medication you will use to quit smoking.

My personal information

My registration

Thank you! A registration confirmation has been sent to you by email.

Horn Test

My savings calculator

Your savings calculation has been modified.

Calculate your savings

Enter the following information to calculate the amount of your savings:

Number of cigarettes smoked per day
Cost per pack ($)
Number of cigarettes per pack