Jones is harnessing the power of psychology and behavior science to help you quit. Copy this template or try journaling your answers by hand.

Send us your completed worksheets! @quitwithjones

1. 🎯 Your BIG WHY

Why do you want to quit vaping? Why that? Why that? Keep asking why until you’ve gotten to the bottom of it.

2. ☁️ Why do you vape?

Why did you start vaping? Why do you vape now?

3. 🤔 Think through a typical day in your life.

When do you vape? Why are you vaping in that situation? (get specific)

Start with the first two columns (I & II). We’ll get to the rest later.

I. Specific trigger (when) II. Why I vape in THIS situation III. What I can do instead IV. Commitment formula
When I wake up It gives me energy Go for a walk, drink coffee, drink celery juice, work out, play with my dog When [I wake up], I will [walk to my local coffee shop] instead of vaping.
While I’m working It helps me focus and reduces my stress Take nicotine mints (NRT), put my phone in another room, go outside during my breaks When [I feel stressed during the workday], I will [take a nicotine mint and go for a 10 minute walk outside] instead of vaping.

4. 🏃‍♀️ How can you achieve the same outcome by doing something else?

Add to Column III in the table above.

5. 🤝 Time to commit. Choose 3-5 specific triggers and write out your new habit using the formula provided in the final column (IV).

When [specific trigger], I will [new action] instead of vaping.