Day 1
Catch the ten minutes before
Write down three real smoking scenes. No trying to make the day look better.
BeQuitFree 7-Day Trigger Reset
Find the ten minutes before the cigarette.
The coffee one. The drive-home one. The one after a bad day. For seven days, you get one email and one thing to notice. No pretending you are ready if you are not.
You can start before you quit
One email. One thing to do
Day 1 starts immediately
If you have one, keep going
Example map
It was not random after all.
Coffee. After lunch. The drive home. Yours will probably have names too.
07:20CoffeeRoutine
12:45After lunchTransition
18:10Drive homeDecompression
Most of the day was never the problem
It is coffee. The drive home. Ten minutes after dinner.
Write down the time and what was happening right before. By tonight, the day may stop looking so random. Maybe yours is stress. Maybe it is boredom. Maybe there is no grand reason and your hand is already reaching for the pack. Fine. Write that down too.
What arrives
Not forever. Just today's bit.
Day 2
Find your repeat windows
The coffee one. The after-food one. The first roundabout on the drive home.
Day 3
Make the easy one less automatic
Move the packet, the lighter, the chair, or the route before the window arrives.
Day 4
Plan ten minutes for the hard one
Write one believable when–then plan and put what it needs within reach.
Day 5
Use the slip
Review what happened without turning one cigarette into a verdict about yourself.
Day 6
Audit the weak point
Score seven parts of the plan, then repair only the lowest one.
Day 7
Keep four useful lines
Condense the week into a map you can read before the next repeat window.
Seven days later, you know where it starts.
Not every craving. Not the rest of your life. The coffee one. The drive-home one. The one after a bad day. Start with one.
Want more help beside you?
Take the same idea further.
The free reset helps you notice what keeps repeating. BeQuit can turn those moments into a pattern on your iPhone. If you would rather read the whole method, the guide is yours to keep.
BeQuit Pro
See your own pattern as it forms.
Log a cigarette or craving in two taps. BeQuit shows the hours and situations that keep coming back, then gives you something to use when the next one arrives.
- Your pattern, built from your own logs
- Craving tools one tap away
- A 90-day course, one minute at a time
$0 todaythen $29.99 every 3 months
Renews every three months unless cancelled before the trial ends. Secure Stripe checkout. Use the same email in the app.
1. Log the moment
2. See the repeat window
Any device
The full guide
Read the whole method at your own pace.
Seventeen modules, the complete 90-day structure, and one practical action at the end of every module.
- One payment, no subscription
- Read it on any phone or computer
- Keep it and return whenever you need it
€47once
Want to look first? Read about the guide