FREE_GOAL_TEMPLATE
Quit Smoking (90-Day Plan) — Free Template
Quit Smoking (90-Day Plan) becomes easier when the next action is obvious. This template gives you structured milestones, behavior anchors, and a practical first week tailored around trigger replacement. This plan emphasizes sustainable recovery, trigger awareness, and compassionate consistency instead of brute force. Use it as your launch plan, then let Resurgo adapt the pacing using your real-world progress, missed days, and weekly reviews so fewer cravings and stronger recovery routines feels achievable instead of abstract.
Milestones
WEEK 1
Stabilize the environment
Reduce triggers, add support, and define your minimum viable version of success.
WEEK 6
Build resilience through repetition
Practice the replacement behaviors until they feel automatic enough to trust.
WEEK 13
Protect the comeback
Create a relapse-prevention system that sustains fewer cravings and stronger recovery routines.
Suggested Habits
- ▸ Morning reset check-in (daily)
Keeps awareness high before triggers pile up.
- ▸ Daily trigger replacement replacement action (daily)
Makes the new behavior easier to access under stress.
- ▸ Weekly trigger review (weekly)
Turns setbacks into usable data instead of shame.
First 7 Days
- Day 1: Write the three strongest reasons this change matters now
- Day 2: Remove one high-risk trigger from your environment
- Day 3: Prepare a support or accountability touchpoint
- Day 4: Choose your fallback action for high-stress moments
- Day 5: Track one craving or trigger pattern without judgment
- Day 6: Rehearse your response plan for a hard moment
- Day 7: Weekly review: wins, slips, patterns, and protection for next week
FAQ
Can I start this template for free?
Yes. You can start on the free plan and upgrade only if you need advanced coaching or higher-volume AI usage.
Do I need to follow every task exactly?
No. Treat this template as a proven starting structure, then adapt it to your real schedule and energy.
Will Resurgo adapt the plan after week one?
Yes. Your completed tasks, habits, and weekly reviews feed back into later suggestions and pacing.