here’s a markdown formatted quit plan for your notes app (based on this) with bullets for common answers to the questions that you can delete if they don’t apply / keep or add ones that do.

# Quit Plan

---

## Quit Date
_Choose a date within the next two weeks._

**Quit Date:** [YYYY-MM-DD]

**What to expect**
- **1 week:** Nicotine is out of your system  
- **2 weeks:** Physical withdrawal symptoms fade  
- **1 month:** Habit- and emotion-driven cravings may continue  

---

## Reasons for Quitting

- Feel healthier / Live longer
- Save Money
- See my kids grow up / set a better example
- Look healthier / smell better
- Reduce stress between uses


---

## Triggers
_Knowing your triggers helps you plan around them._

### Emotional
- Feeling stressed
- Feeling anxious
- Feeling down
- Feeling lonely
- Feeling bored
- After conflict

### Situational
- Talking on the phone
- Drinking alcohol
- Watching TV
- Driving
- Finishing a meal
- Drinking coffee
- Work breaks
- After sex

### Social / Environmental
- Bars or parties
- Social events
- Seeing someone else smoke

---

## Coping Strategies

### If your hands or mouth need something to do
- Hold a straw or pen and focus on breathing
- Fidget with a coin or paperclip

### If you use tobacco to manage stress or mood
- Slow breathing or short bursts of exercise
- Talk it out with someone you trust

### If boredom or restlessness is the problem
_Keep a short “craving list”:_
  - [TASK]
  - [TASK]
  - [TASK]

### If you feel irritable or anxious without nicotine
- Consider nicotine replacement (patch, gum, lozenge)

### If you used tobacco for energy
- Light exercise
- Regular meals and healthy snacks
- Adequate sleep

### If you used tobacco for pleasure or relaxation
_Substitute another reward:_
  - Music
  - Movies
  - Saving money for something specific

---

## Remove Reminders
_(Before Quit Day)_
- Wash clothes that smell like smoke
- Clean your car
- Discard tobacco, lighters, ashtrays
- Place coping tools where tobacco used to be

---

## Support (Optional)
_Quitting is easier with backup._
- [NAME / ROLE]
- [NAME / ROLE]

---

## Personal Notes

…and if you’re a transgirl I’d like to add to your reasons list that estrogen + smoking significantly increases the coagulability of your blood. I’ve had several transgirl patients with DVTs / PEs / strokes even who did not know that can happen!

Almost every other animal dies pretty quickly after having their last round of children / losing fertility, but humans live almost twice as long. Elders have a literal hardcoded purpose in human evolution.

better than 66

idk I think people shouldn’t be able to sell their children into marriages at 14 years old just because they don’t share my beliefs that that’s horrible. Meanwhile they think that an abortion harms a child in a way that outweighs b the mother’s right to decide whether or not her body gets used as life support and I don’t. I think whether or not it’s important to meddle in other’s private and family lives is actually a fairly complicated question.

I’m using owncloud for that but (don’t hate me) I’m having to use chatgpt a LOT for the initial configuration. There’s a lot of stuff I’m having to learn to get back into it and it’s really good at searching docs by fuzzy match, pointing out what part of a function block isn’t working, and drafting individual function blocks to experiment with (I’ll comment out the original, paste in the chatgpt one, test it, etc). It’s a much better experience than a decade ago and I haven’t gotten emotionally abused by a more experienced person on stack overflow or reddit once yet.

I’ve got owncloud running as a lan only service so it just auto syncs my calendar, contacts, and a few folders of documents / pictures I like to keep with me but only whenever I’m home. Right now I’m just also configuring the same old computer to do some basic media / retro gaming on the TV and the hard part right now is configuring magic mirror as it’s idle display to keep hubs and I straight on our calendars and tasks (and show some family photos). Nothing major just as I get back onto Linux after ten years it’s nice to not get called lazy and stupid while I’m learning.

I’m also shocked to see that pornhub, xhamster, and xvideos are all 20+ entries down. Maybe the internet isn’t for porn, at least anymore. What is this world coming to? LITERALLY???

“…a Flemish geographer, cosmographer and cartographer. He is most renowned for creating the 1569 world map based on a new projection which represented sailing courses of constant bearing (rhumb lines) as straight lines—an innovation that is still employed in nautical charts.” - Wikipedia

Basically it was really cool and advanced geometry in the 1500s. Other fun inventions of the time included bongs, rifles, and knitting machines.

I think there’ll be one sinorussolatinglish trade language and 5k highly localized dialects of our current languages.

Refreshments and Narcotics

(an old joke about registered nurses)

oof you’re right it sounds like a tough read but I’ll definitely consider it

which is such a shame because there really should be more evidence for what is and isn’t placebos

I will say they were less weirdly invasive than whatever it was EA had me running just to play sims 2 in 2017ish. Why tf do you really need to protect you IP that hard for a game that old with newer sequels for???

you say you’re worried about harassing her. we need more context on why you’re worried about this to be able to give the best answer. If this is a professional context for either or both of you, the focus should be maximizing your professional rapport by reassuring her without mentioning romance. if it’s a very laid back workplace where strict boundaries aren’t 100% mission critical you miiight get away with something like “in a different life I’d like to know you a little better actually, but I think the most important thing for both of us right now is to keep this professional.” vs if this is an entirely personal relationship you could try something more like,"I’d actually like to know you better if you’re interested but I didn’t want to overstep.“

another relevant comparison is why it’s OK for you to get irradiated by the xray machine but the technician goes and hides behind the wall. you’re getting it done once today, the technician is doing it 50 times a day 3-5 days a week (or more depending on cost of living in the area 😉). You’ll notice a lot of those nail techs and dental professionals are also wearing respirators while applying product to their clients and patients. wear your ppe.

psych nurse here: somatic exercises are also for your mind. your mind is part of your body. the idea that they’re separate things or that the brain is “in charge of” the body as opposed to a neat accessory that can do helpful things for it is silly. That concept in and of itself causes a lot of psychological dysfunction that somatic therapies exist to rectify by reunifying the two.

Posted for the field orders, raged for the “service fee.”

Some people don’t realize that letting AI live rent-free in their heads like this is just another way of wanking to the idea of it.

a few weeks ago the cat jumped up on the couch behind me to start gagging right over my head. it was a whole new level of Audacity that I never even knew existed.

I mean we’ve already accepted that we don’t know how big the universe is. The way physics has been going lately the universe might actually be bigger than reality.

if there’s higher dimensions they’re still part of the universe as I know it, they’re just not in the parts I can perceive. There’s very little useful speculation I can do in relation to the parts I can’t perceive. Apparently this is called “existence monism,” so this would be one of the other things in the Wikipedia theology tree. personally I would classify it as a type of Monolatry.