Welcome to "Quit That Sh*t Gently: A Real Talk Workbook for Clients Who Want to Stop Smoking".
If you’ve been thinking about quitting but you’re tired of shame-based advice, unrealistic “just stop” energy, or plans that don’t account for stress, emotions, and habit loops, this workbook was made for you.
Quitting smoking is not a single moment.
It’s a process, and it deserves patience, compassion, and a plan that actually fits your real life.
This workbook helps you understand what nicotine is doing in your brain and body, why cravings show up the way they do, and how to respond to them without panicking or spiraling.
You’ll be guided to clarify your personal “why,” identify your most common triggers, and build a coping toolkit you can reach for in the moments that usually pull you back into the pattern.
Inside, you’ll work through prompts that support nervous system regulation, emotional awareness, and practical habit change.
You’ll explore strategies like riding out cravings, interrupting routines, using simple replacement tools, and building a short delay window that gives your brain time to settle.
You’ll also choose a quit approach that matches where you are right now, whether that’s gradual reduction, scheduled smoking, or setting a quit date with support.
Because quitting isn’t just physical, you’ll also have space to name the emotional side of change, including irritability, restlessness, grief, and the weird in-between feelings that can come up when your body is recalibrating.
There’s a section on relapse prevention that reframes slips as information instead of failure, plus a future-self letter exercise to help you stay connected to the version of you that you’re building.
This workbook includes a health benefits timeline for motivation, reflection prompts for deeper clarity, encouraging quotes to come back to on hard days, and a list of trusted resources, quitlines, and tools if you want extra support.
If you’re ready for a gentler way to quit that still tells the truth, "Quit That Shit Gently" is here to be your steady companion as you breathe, reflect, and move forward one choice at a time.
This workbook is for educational and reflective support and is not a substitute for medical care.
Always consult your doctor, therapist, or a qualified professional for personalized medical guidance, including nicotine replacement or medication options.
To explore more resources or work with Jennifer through Journey Life Balance, visit journeylifebalance.com and follow along at instagram.com/journeylifebalance.
