My Change Plan

My Change Plan helps you quit or reduce smoking.

Who's behind it?

My Change Plan was developed by clinicians and researchers at the Centre for Addiction and Mental Health (CAMH)’s Nicotine Dependence Clinic and the University of Toronto and tested by clients trying to quit smoking. The App is based on an evidence-based booklet developed at CAMH.

What is it?

This user-friendly app allows you to fill in a personalized quit plan about your triggers, coping mechanisms, motivational messages, and gives you the option of forming a custom support team. With the information you provide, My Change Plan tracks your progress with easy-to-use graphs and statistics. You can choose your end goals, including a quit date or reduction plan, so your Change Plan is in your hands!


*Please note that this app is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

What My Change Plan allows you to do

  • - Complete a personalized Change Plan questionnaire
  • - Log smoking and/or cravings
  • - Describe personal triggers and coping methods to manage cravings
  • - Describe personalized motivational messages via either text, image, or audio clip
  • - Track how much money you save by changing your smoking
  • - Track the health benefits you achieve by changing your smoking
  • - Create a support team that can help you manage your cravings
  • - Track the time, location, mood, and craving of your last smoke
  • - Track smoke-free days
  • - Set up optional alerts to receive facts about smoking, inspiring quotes, reminders to log smoking, etc.
  • - Learn more about nicotine replacement therapy, nutrition facts, physical activity and other smoking-related behaviours