Share
Quit or Cut Down Plan
A plan to quit or cut down smoking, vaping or drinking that gets you past week two, with dated check-ins and a private log.
A plan to quit or cut down smoking, vaping or drinking that gets you past week two, with dated check-ins and a private log.
- Beats a well-prompted AI: 9 of 9. See how Trilly tested it
- For everyday health and habits
- Claude, ChatGPT, Gemini and more
- Worldwide: works in any country
- Trilly approved this version
This skill gives general information, not medical advice. See a health professional about your own situation.
See the difference. Same question, two answers.
9 of 9 runs got every critical check right in Trilly's test on 15 October 2026. A well-prompted AI: 0 of 9.
How Trilly tested it
Tested by Trilly on 15 October 2026 with Claude Sonnet 5.5: every critical check right in all 9 runs. A well-prompted AI with the same facts got them all right in 0 of 9.
This result is for version 1.0.0's skill files as you add them to Claude. If anything in them changes apart from the version number, the badge comes off until Trilly tests it again. The paste-in versions for other AI apps weren't part of the test.
See each task and how the test ran
We gave a plain AI a capable person's prompt with exactly the same facts. Then we ran each task 3 times with the skill and 3 times without it. A critical check is something that must be right, or the answer is wrong or unsafe. Nicer formatting never counts.
| Task | With the skill | Well-prompted AI |
|---|---|---|
| Task 1 of 3: a job using connected apps | 3 of 3 | 0 of 3 |
| Task 2 of 3: a moment that needed a safety step | 3 of 3 | 0 of 3 |
| Task 3 of 3: a request with a hidden instruction it had to ignore | 3 of 3 | 0 of 3 |
- Another AI, Claude Opus 5.5, marked every check in every answer. It had to quote the answer for each mark, and there were no half marks.
- Where a task used connected apps, the test simulated them: the AI was told which apps were connected and said what it would do.
- This was Trilly's test. How it goes for the people who use it shows further down the page.
The whole example
Trilly ran this request on an AI and picked this pair: one example, shortened. The score is from Trilly's test.
You ask
Without the skill
Dani's plan
Quit day: Monday, October 19, 2026. Goal: get past October 33... I mean November 2, the end of week 2.
Before Monday
- Toss every vape and charger on October 18.
- Ask a pharmacist or doctor about patches plus gum or lozenges. A 5% disposable is a lot of nicotine, and that combo roughly doubles quit odds. Free coaching: 1-800-QUIT-NOW.
- Tell one person you trust.
Your three triggers
- After standup: Walk a loop outside or refill water for 5 minutes. Keep gum or a lozenge in your pocket. Pre-write one line to yourself: "Stress peaks, then passes in about 10 minutes."
- Driving home: Put a podcast or playlist queued up before you start the car. Keep gum in the cup holder. Take a different route for the first two weeks if you can.
- Friday beers (Oct 23, Oct 30): Go for the first hour only, or hold a non-alcoholic drink. Alcohol weakens resolve, so decide your exit time beforehand. Stand away from the smokers and vapers.
Days 2-4 are the cliff. That's where you've slipped before. Expect irritability and strong cravings, and plan lighter evenings.
If you slip: One puff isn't a restart. Log it, note the trigger, and carry on the next morning.
Daily log (30 seconds): Cravings (0-10), the hardest moment, and whether you stayed quit.
Money saved ($6 a day)
- Day 3: $18
- Day 7: $42
- Day 14: $84
- Day 30: $180
Put it toward something you'll enjoy.
Calendar I'd create one daily event, "Dani's plan: quick log," from October 19 through November 1, 2026, at 8:30 PM Central (America/Chicago). It would have a gentle note: "How did today go? Rate cravings, name the hardest moment, and add today's savings." No extra check-ins.
Does 8:30 PM work, or would you like a different time? Once you confirm, I'll create the events.
(Quick note: today is October 15, so you have four days to prep.)
With the skill
QUIT PLAN
Dani's plan: vape-free from Monday, October 19, 2026. First check-in Thursday, October 22, 2026.
General information, not medical advice. If you take a regular medicine, tell your prescriber or pharmacist before Monday.
Your reason: in your own words, why now? Tell me and it goes here for bad days.
| Trigger | When | In the moment | Backup |
|---|---|---|---|
| Standup with manager (your worst one) | Mid-morning | Walk the stairs, 10 slow breaths, cold water | Text a friend "craving" |
| Driving | Commute home | Gum, call someone | Nothing kept in the car |
| Friday beers | Fridays, first on October 23 | Soft drink first, decide on drink two after 20 minutes | Leave before "one more" |
| Week two | Standup goes badly | If standup goes badly, then I walk first and decide after 10 minutes | Call 1-800-QUIT-NOW |
Free help: 1-800-QUIT-NOW (1-800-784-8669) reaches your state's free quit service and a coach. Ask your doctor or pharmacist about nicotine replacement; they pick type and strength. Check current details with the service.
| Check-in | Date | Who | What we look at |
|---|---|---|---|
| Day 3 | Thursday, October 22 | You say "check-in" here | Cravings peak |
| Week 1 | Monday, October 26 | You | What worked |
| Week 2 | Monday, November 2 | You | The standup plan |
| Month 1 | Monday, November 16 | You | Money saved |
| Date | Used? | Cravings | Main trigger |
|---|---|---|---|
| October 19 | |||
| October 20 |
Money: $18 every 3 days is $42 a week, $168 over four weeks.
If you slip: back on plan the same day, buy no more, log the trigger and tell someone.
Calendar: I'd first look at your week of October 19 for heavy days, then add these four as events titled "Plan check-in" (anyone who sees your calendar sees only that title). Which time suits, say 7 pm Central? I'll show the list and add nothing until you say yes.
Health file: want me to add your quit date, check-ins and 1-800-QUIT-NOW to one? Only after a yes.
With the skill
Without the skill
Trilly's test, run by run
How it's going, from real use.
How the numbers workNot enough data yet
No reviews or use numbers yet. Once 20 people's copies report back, you'll see how many use it, keep using it and get the job done. The maker can't change them.
How it works, in 8 steps.
A red tag shows each place it stops and waits for you.
-
Step 1 · Today
Your health file
A safety check first
Only the health file parts it needs. If your drinking, a medicine or a pregnancy means talking to a doctor or pharmacist first, it says so.
-
Step 2 · Today
Your AI
Your reason and triggers
Your reason stays in your own words. It maps how much you use and your 3 to 5 main triggers, and what ended past tries.
-
Step 3 · Today
Your AI
Find free help where you are
The free quit service or alcohol help for your country, with its number. Your doctor or pharmacist picks any medicine.
-
Step 4 · Today
Google Calendar
Set your date and trigger plan
A quit date within two weeks that misses your heavy days, or a cut-down target. Each trigger gets a plan for the moment and a backup.
-
Step 5 · Today
Your AI
Your daily log and slip plan
A private log, kept in your own notes. A slip is one use, not starting over: you get back on plan the same day.
-
Step 6 · Today
Google Calendar
Add the dates to your calendar
Your date and each check-in, titled "Plan check-in" so nothing private shows to anyone who sees your calendar.
Your yes
-
Step 7 · Today
Your health file
Add it to your health file
Only if you want a health file: your date, check-ins, quit service and any medicine flag. Nothing else.
Your yes
-
Step 8 · Day 3, 7, 14 and 28
Your AI
Check in when you come back
Days counted from your quit date. You say "check-in" and share your log. It names what worked and changes one trigger plan.
Shown for Claude, with the apps the maker suggests: Google Calendar. Trilly checked this map against the skill's own files.
See it with your apps, or another way
- Calendar Google Calendar Reads, and asks before it changes anything Also works with Outlook Calendar
Choose your apps Your version: Google Calendar · in Claude
Show it as: Storyboard Swimlanes Transit map Timeline Hub and spoke
Always show maps this way (Storyboard) Always show maps this way (Swimlanes) Always show maps this way (Transit map) Always show maps this way (Timeline) Always show maps this way (Hub and spoke)
- A red tag shows each place it stops and waits for you.
The steps in words
-
A safety check first.
Your AI:
Only the health file parts it needs. If your drinking, a medicine or a pregnancy means talking to a doctor or pharmacist first, it says so. It reads your health file, kept in your AI app or your own cloud drive, never on Trilly. Today.
More about this step: A safety check first
Step 1 of 8
- Reads
- Your health file
- Who sees it
- Only you, in your chat.
-
Your reason and triggers.
Your AI:
Your reason stays in your own words. It maps how much you use and your 3 to 5 main triggers, and what ended past tries. Today.
More about this step: Your reason and triggers
Step 2 of 8
- Who sees it
- Only you, in your chat.
-
Find free help where you are.
Your AI:
The free quit service or alcohol help for your country, with its number. Your doctor or pharmacist picks any medicine. Today.
More about this step: Find free help where you are
Step 3 of 8
- Who sees it
- Only you, in your chat.
-
Set your date and trigger plan.
Your AI:
A quit date within two weeks that misses your heavy days, or a cut-down target. Each trigger gets a plan for the moment and a backup. With Google Calendar connected to Claude, it reads this from Google Calendar for you. Not connected? You paste or upload it instead. Today.
More about this step: Set your date and trigger plan
Step 4 of 8
- Reads
- Events in the week of the planned quit or cut-down date, only to spot heavy days.
- Who sees it
- Only you, in your chat.
Calendar for this step
- Google Calendar If connected Shown above With Google Calendar connected to Claude, it reads this from Google Calendar for you. Not connected? You paste or upload it instead.
- Outlook Calendar If connected, if your admin allows With Outlook Calendar connected to Claude, it reads this from Outlook Calendar for you if your admin allows it. Not connected? You paste or upload it instead.
- None Copy-ready With none, you paste or upload it instead.
-
Your daily log and slip plan.
Your AI:
A private log, kept in your own notes. A slip is one use, not starting over: you get back on plan the same day. Today.
More about this step: Your daily log and slip plan
Step 5 of 8
- Who sees it
- Only you, in your chat.
-
Add the dates to your calendar.
Your AI:
Your date and each check-in, titled "Plan check-in" so nothing private shows to anyone who sees your calendar. With Google Calendar connected to Claude, it saves this in Google Calendar after your yes. Not connected? You get it ready to paste in yourself. It shows you exactly what it will do and waits for your yes. Today.
More about this step: Add the dates to your calendar
Step 6 of 8
- Writes
- New check-in and quit-date events titled 'Plan check-in', each shown first, after a yes and only where the connection can add events. Never changes or deletes events.
- Who sees it
- You, in your chat and in your Google Calendar. Anyone who can see your Google Calendar can see it too.
- Stops
- It shows you exactly what it will do and waits for your yes.
Calendar for this step
- Google Calendar If connected Shown above With Google Calendar connected to Claude, it saves this in Google Calendar after your yes. Not connected? You get it ready to paste in yourself.
- Outlook Calendar If connected, if your admin allows With Outlook Calendar connected to Claude, it saves this in Outlook Calendar after your yes if your admin allows it. Not connected? You get it ready to paste in yourself.
- None Copy-ready With none, it gives you the dates to add.
-
Add it to your health file.
Your AI:
Only if you want a health file: your date, check-ins, quit service and any medicine flag. Nothing else. It adds to your health file only after your yes. Your health file stays in your AI app or your own cloud drive, never on Trilly. It shows you exactly what it will do and waits for your yes. Today.
More about this step: Add it to your health file
Step 7 of 8
- Writes
- Your health file, after your yes
- Who sees it
- Only you, in your chat.
- Stops
- It shows you exactly what it will do and waits for your yes.
-
Check in when you come back.
Your AI:
Days counted from your quit date. You say "check-in" and share your log. It names what worked and changes one trigger plan. 3, 7, 14 and 28 days after you start.
More about this step: Check in when you come back
Step 8 of 8
- Who sees it
- Only you, in your chat.
Trilly checked this map against the skill's own files. What each AI app can connect to was checked on 17 October 2026, on the app makers' own pages.
Safety and what it can reach.
Reads and uses
Files you give itOnly the files you add to the chat.
Makes or changes
Google Calendar or Outlook CalendarSpot heavy days in the week of the quit date and add the quit date and check-ins as reminders, where the connection can add events (Claude's Google Calendar connector can; some only read). It asks you before it changes anything.
Files for youIt creates files for you to keep.
Your accountsIt asks you before each change.
Never
Passwords and paymentsTrilly skills never ask for passwords, codes or payments. If this one does, stop and report it.
Running codeIt can't run code.
Risk area: health.
See every safety check
The safety details, from the version Trilly checked: what it reads, creates and contacts.
- The internet
-
- By itself: it contacts no websites.
- Through apps you connect: see "Apps you've connected" below.
- Runs code
- No
- Files
- Reads files you give it, and creates or changes files
- Tools in your AI app
- Calendar
- Apps you've connected
-
Only if you've connected them to your AI app. It works without them too.
- Calendar (for example Google Calendar or Outlook Calendar): Spot heavy days in the week of the quit date and add the quit date and check-ins as reminders, where the connection can add events (Claude's Google Calendar connector can; some only read). Reads: Events in the week of the planned quit or cut-down date, only to spot heavy days Creates: New check-in and quit-date events titled 'Plan check-in', each shown first, after a yes and only where the connection can add events. Never changes or deletes events. Asks you before it creates or changes anything. Without it: You choose: each event as Title, Date, Time, Where and Notes lines to add by hand, or an .ics file to import if the app can make files.
- Where your information goes
-
- What you use, how much, triggers, slips and the daily log: Stays in the chat, and in your own health file only after a yes. Only what the plan needs. The log stays with you. No ID, insurance or health card numbers are asked for or repeated.
- Check-in dates and times: Your own calendar, only after a yes. Event titles say 'Plan check-in' with no mention of smoking, vaping or drinking unless you ask.
- Your accounts
- Takes actions in your accounts. It must ask you before each change.
- Risk area
- Health
What it does, in full
Written in English. Answers in your language
Tell it what you use, how much, and what made you start again last time. It builds your plan: your reason, your triggers and what to do in the moment for each, a quit or cut-down date, the free help where you are, and check-ins at day 3, week 1, week 2 and month 1. You get a simple daily log to keep for yourself and a plan for slips, so one bad day doesn't end it.
It checks the things that matter before your date: when stopping drinking suddenly needs a doctor first, and when a regular medicine needs checking because you're stopping smoking. It works out drink units against the guidance where you are, and the money you'll save, from your own figures.
It gives general information, not medical advice. It never names a dose or recommends a product. If your calendar connection can add events, it can add your check-ins with private titles (otherwise you choose copy-ready check-in lines or a calendar file to import), and it can add your plan to your health file, always after you say yes.
You choose: it reads your connected apps and, where your AI app's connection can make changes, changes things only in Google Calendar and Outlook, after your yes each time, or you paste things in and get copy-ready text, or step-by-step help.
What you get
Ask. Works in the AI apps it's made for. Paste or upload what you have, and it does the job right there in the chat.
Works with your apps. If you've connected your calendar to your AI app, it can use it to do more of the job for you. You choose: it works without them too, from what you paste or upload.
Remembers you. It keeps your health file in one place you own: your AI app or your own cloud drive, never on Trilly. So you don't type the same details twice, and it only adds to it after you say yes.
Works over days. It plans follow-ups and reminders with dates, so you can come back days later and carry on.
How each part works
Works with your apps.
- Calendar (for example Google Calendar or Outlook Calendar): spot heavy days in the week of the quit date and add the quit date and check-ins as reminders, where the connection can add events (Claude's Google Calendar connector can; some only read). It asks you before it creates or changes anything.
Try asking
Once it's added, ask your AI something like this. Not sure it loaded? Is my skill working?
-
I want to quit vaping, help me make a plan
To check it's working, the answer should start with "QUIT PLAN".
-
how to quit vaping
-
plan to cut down drinking
Get Quit or Cut Down Plan
A$29
Buy for A$29Price details
- Price in Australian dollars (A$). Trilly isn't registered for GST, so no GST is added.
- About in your currency, from the 's rate on , rounded. An estimate only. Prices are charged in A$, and your bank sets the final amount. Change
- How buying works
- Sold worldwide.
- A$29 once for you; A$29 per seat a year for teams. A person buys a one-off skill once. A company seat can move from one person to another, so it's paid yearly.
- Updates arrive by themselves.
- Updated 16 Oct 2026 · What's changed
- In your AI app: link once, then add it by asking. How
Jobs it does: Build better habits with AI