✦Wellbeing · 12 recordsQuit smoking

Willpower on the day is the least useful part. What changes the odds is having help arranged in advance and having decided beforehand what to do in the specific situations that have restarted it before — so both are dated tasks here, before the quit date.

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✦ Everything it creates

The whole plan, before you install it

Goal

Not smoking, three months on Month 4

Judged at three months, because the first fortnight is not the hard part.

Prepare Week 3

Two weeks before the quit date. This is the part that changes the odds.

  • Set the quit dateDo firstDay 2
  • Arrange support: a service, medication or replacement therapyDo firstDay 10
  • Write down the situations I always smoke in, and what I will do insteadDo firstWeek 2

Stop, and stay stopped Month 4

Where the plan earns its keep is week three, not day one.

  • Quit dateDo firstWeek 3
  • Get through the first fortnightWeek 5
  • Three months: put the money saved somewhere visibleMonth 4

Routines

  • Note what was hard todaydaily
  • Do something with the money not spentweekly
✦ It comes with a note

A slip is not a failed quit

One cigarette is a slip. Treating it as the end is what turns it into one, and that decision gets made while feeling like you have already lost — which is why it is written down in advance instead.\n\nSupport arranged before the quit date matters more than willpower on the day. None of it can be organised in the moment.

✦ Questions

Quit smoking, answered.

Set one, two to three weeks out, which is what this plan does. The gap is not for building courage; it is for arranging support and for noticing which situations you actually smoke in, both of which are much harder to do afterwards.
Support — from a service, medication, or replacement therapy — arranged in advance rather than sought after a bad day. Every one of them meaningfully improves the odds compared with stopping unaided, and none of them can be organised in the moment.
One cigarette is a slip, not a failed quit, and treating it as the end is what turns it into one. The plan asks you to write down in advance what happens next, precisely so that decision is not made while feeling like you have already lost.
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