Resources

Exercises

task_alt Dismantling the “illusory” benefits

I write down in black and white what the cigarette “gives” me (calm, focus, a break, sociability) and then observe how these effects are mostly the relief of a withdrawal state maintained by nicotine. I replace each belief with a useful alternative (“I calm down with breathing”; “my break exists without smoking”). Goal: remove the cigarette’s status as a magic helper.
  • I turn beliefs into observable facts.
  • I separate break and cigarette in my routine.
  • I prepare 3 concrete alternatives per “benefit”.

edit_note Deconditioning log (triggers & responses)

For 7 days, I record every cigarette: time, trigger (stress, coffee, end of task, self-reward), craving intensity (0–10), alternative strategy tested, outcome. I spot my “at-risk moments” and prepare a standard response for each. The aim: take back control from autopilot habits.
  • I identify 3 recurring “at-risk” situations.
  • I test 1 alternative response per situation.
  • I track the craving drop at 5, 10 and 15 minutes.

calendar_month Quit plan: Day −7 → Day 0

I choose a quit date and make it concrete: Day −7 I reduce linked “rituals” (coffee-smoke, phone-smoke). Day −3 I tell 2 trusted allies. Day −1 I throw everything out (packs, lighters, ashtrays). Quit day: a brief commitment ritual (“I choose freedom”), 2 minutes of breathing, a glass of water, first activity with no nicotine.
  • I ritualize the commitment (a word, a gesture, or a note).
  • I swap the “first hours” for a gentle activity.
  • I keep my log handy for cravings.

bolt DEAL: Delay – Water – Air – Launch an action

When a craving rises: Delay 3–5 min (it falls like a wave), Water (drink a glass), Air (5 slow breaths), Launch an action (walk, message someone, open a file). This is my “automatic response”. I repeat it until my brain learns a craving passes — even if ignored.
  • I pre-configure my “DEAL response”.
  • On the crest, I count to 90 seconds.
  • I note the peak and the time to come down.

visibility Decoupling: redo your routines without cigarettes

I deliberately re-experience my trigger contexts — but without smoking: coffee on a terrace, commute, work break, long call — to rewrite the association in my brain. Short, controlled exposures, followed by a 3-line debrief (OK / Adjust / Next time).
  • I start with 1 “easy” context, then progress.
  • I keep a neutral drink / gum on hand.
  • I debrief for max 2 minutes, then move on.

badge Identity: “I am a non-smoker starting today”

I speak like someone who no longer smokes (“I don’t smoke”) and I note today’s gains: breathing, taste, smell, skin, energy, money. I keep 3 strong personal reasons visible (health, a model for loved ones, mental freedom) and reread them during craving peaks.
  • I repeat my simple identity phrase.
  • I list observed gains each evening.
  • I keep my 3 reasons on my lock screen / wallet.

groups Support circle: 30-day pact

I recruit 1–2 allies who know my plan. Simple pact: they text me “DEAL” if I say “I want one”, remind me of my 3 reasons, and we celebrate milestones (7, 14, 30 days). If I slip: I analyze without judging and restart immediately — no waiting “until Monday”.
  • I share my date and identity phrase.
  • We define a short code “DEAL?” for peaks.
  • I schedule 3 small, sober celebrations.
By repeating these exercises, I break the autopilot: the urge passes, my decision stays. I become available again — for what matters.

Written by Thibaut Comte-Sponville.