Step 1: Pick a starting date
Choose a day within the next few weeks that isn't already crowded by travel, a move or a big deadline. Write it on a calendar you look at daily. Having a fixed date makes the rest of the planning concrete.
Step 2: Map your smoking moments
For three or four days, jot down each time you smoke or vape: where you were, what you were doing and how you felt. Most people notice a handful of repeat moments, such as the drive to work, a phone call or the end of a meal. These are the spots a provider will help you plan for.
Step 3: Notice where you already don't smoke
Michigan's law, MCL 333.12603, bars smoking in public places and at meetings of public bodies and asks those running public places to make a reasonable effort to stop it. If you're at UM-Flint, the University of Michigan's Tobacco-Free University Premises policy has prohibited all tobacco products in university buildings, facilities and vehicles on the Flint campus since Nov. 17, 2022. Make a list of the places in your week covered by those rules, whether that's a classroom, a store or a public meeting. They show you hours you already get through, and they can anchor your plan.
Step 4: Decide on the type of support
Think about how you like to work on change:
- A coach suits people who want a personal plan and regular check-ins.
- A consulting hypnotist suits people curious about guided relaxation and suggestion sessions.
- A group program suits people who like hearing from others going through the same stretch.
You can combine formats, for example a group plus a few private check-ins.
Step 5: Talk to your doctor if you want product advice
Coaches, hypnotists and group leaders don't give health care advice. If you have questions about any product you're considering, bring them to your own doctor or pharmacist before your starting date.
Step 6: Request a few introductions
Use this directory to contact two or three providers serving the Flint area. Mention your starting date, the moments you mapped in Step 2, and whether you prefer to meet in person or online.
Step 7: Interview each provider
Ask the same questions of everyone so you can compare:
- How many sessions do you usually plan, and over what time span?
- What will I do between sessions?
- How do you handle a slip?
- What is the cost, and what does it include?
- Can we meet by video if my schedule changes?
Be cautious with anyone who makes sweeping promises. Clear, modest answers are a better sign.
Step 8: Prepare your space
A day or two before you begin, clear out lighters, ashtrays and spare vaping supplies from your car, home and bag. Tell a friend or family member your date and ask them to check in. Pick one person you can text at any hour, and agree in advance on what kind of reply helps you most: a pep talk, a distraction or just a thumbs-up. If you work at a place without a smoking area, think about what you'll do on breaks instead.
Step 9: Begin and keep notes
Show up to your first session on time. Afterward, keep a short daily log: urges you felt, what you did instead, and what helped. Bring it to each meeting so your provider can adjust the plan with you.
Step 10: Plan for hard days
Expect a rough stretch. Identify two or three things you'll do when an urge hits: a walk around the block, a glass of water, a call to someone on your list. If you smoke, don't read it as the end. Talk it through with your provider and pick back up the next day.
Step 11: Review after a month
At about four weeks, look back at your notes with your provider. Which moments from your Step 2 map have become easier? Which still catch you off guard? Those answers point to where the next few sessions should focus. Decide together whether to keep the same schedule, space sessions out or try a different format.
This directory connects Flint residents with independent providers. It doesn't run programs or review credentials, so the choice of who to work with stays with you.