Plan a quit-smoking or quit-vaping attempt with official support

Help me plan quitting smoking or vaping.

What I use now: [cigarettes / vape / both]
Past attempts: [what happened]
Triggers: [list]
Quit date idea: [date or open]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A quit-day skeleton plan.
2. Craving tactics for the first 72 hours.
3. Point me to NHS stop-smoking support / Better Health (they can advise on licensed aids).
4. Explicit: I should not invent medicine doses; use NHS/pharmacy/GP for licensed products.
5. If I feel severely unwell when quitting, seek medical help.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.