Methods — SmokingBye

a diary and pen on a table for tracking progress in quitting smoking

Progress Diary: What to Write in 3 Minutes a Day

woman planning a gentle quit from smoking with attention to her hormonal cycle

Women’s Perspective: Hormones, Cycle, and Gentle Reduction

a glass of wine and an ashtray on the table — symbol of alcohol and cigarette pairing

Alcohol and Lapses: Safer Scenarios for the Start

a cup of coffee and a pack of cigarettes on the table — a common pairing

Coffee and Cigarettes: How to Enjoy Coffee Smoke-Free

step-by-step plan for the first 24 hours without cigarettes

The First 24 Hours Without a Cigarette

diagram of smoking triggers map and ways to neutralize them

Trigger Map: How to Spot Your ‘Autopilots’ and Defuse Them

anti-lapse travel kit for quitting smoking

Trips, Business Travel, Vacations: The Anti-Lapse Kit

overview of nicotine gum, patches, and pills for quitting smoking

Gum, Patches, Pills — What Actually Helps?

Step-by-step plan to quit smoking in 90 days

Quit Smoking in 90 Days: A Week-by-Week Plan

smoking as a system of dependence, rituals, and beliefs

Why Smoking Is a System — and How to Exit It

Willpower and nicotine dependence — illustration of the struggle between mind and habit

Why Willpower Fails When You Quit Smoking