Start here

Read this one first. It takes two minutes.

This is not a book about why smoking is bad for you. You already know that, and knowing it has never once got you through a Tuesday afternoon.

It is a method for taking the thing apart. There are 19 modules in four parts, about 100 minutes of reading in total, and every one of them ends with one thing to do today.

Read it in order the first time

Each part assumes the one before it. Part three tells you to move the packet, and it will sound trivial unless you have read why the chain runs faster than you can think.

After the first pass, come back to whichever module you need. Each one has its own address, so you can bookmark the one about the chair and never look at the rest again.

Do the tasks. They are the guide.

Each module ends with one thing, sized to be done today rather than planned for the weekend. Walk the house. Write down the times. Move the packet.

Reading all seventeen and doing none of them will change nothing. The tasks are small on purpose, because a plan that needs twenty minutes a day gets abandoned in week two.

Keep smoking while you read

Parts one to three are meant to be done while you still smoke. That is deliberate. The preparation works by watching real cravings, and you can only watch them while they still happen. Your quit day comes at the end of part three, once the house is sorted and you know your own windows. Not before.

What this guide is not

This is a behavioural method. It works on the moment, the place, the distance and the routine. It is not medical advice. Patches, gum, vapes and prescription options are real, some have solid evidence behind them, and they belong in a conversation with a doctor or pharmacist. You can use them and this guide at the same time. They work on the chemistry. This works on the habit.

The four parts

1. 1.Tonight: what to do before you put the phone down
2. 2.Foundations: how to see what you are actually dealing with
3. 3.What comes back: why you are not giving anything up
4. 4.Preparation: how to remove the need for willpower before day one
5. 5.The ninety days: how to make this happen in the real world