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The Protocol to
Quit Smoking
A scientific and practical strategy
to free yourself from smoking
📱 Track every craving
Every time you feel the urge to smoke, log it immediately in the app.
It doesn't matter if you give in or resist — what matters is tracking.
- Your mood: record your emotional state at that moment (from -2 to +2)
- Craving intensity: how strong the impulse is (from -2 to +2)
- Did you wait?: if you waited at least 10 minutes before deciding
- Outcome: if you smoked or resisted the craving
- Notes on the situation: what was happening at that moment
⏰ The 10-minute rule
When you feel the urge to smoke, commit to waiting at least 10 minutes before deciding.
This time is often enough for the craving to pass naturally.
- Deep breaths: inhale for 4 seconds, exhale for 6 to calm the nervous system
- Drink water: a glass of water slowly to keep hands and mouth busy
- Walk: a short outdoor walk to change your environment
- Call someone: a friend or family member to distract yourself and get support
- Exercise: stretching or light exercises to release endorphins
🔍 Identify your triggers
Use the app data to identify your patterns.
When do you smoke most? In which situations? With what mood?
- Work stress: stressful or pressing situations at work
- Social moments: with friends, parties or social events
- After meals: the classic post-meal cigarette
- Coffee or alcohol: association with stimulating drinks
- Boredom or anxiety: difficult emotional states to manage
- Specific times: recurring moments of the day
🛠️ Develop alternative strategies
For each identified trigger, prepare 2-3 concrete and specific alternative strategies.
- For stress: deep breathing, guided meditation, moderate physical exercise
- Social situations: tell friends about your goal, bring healthy snacks, keep your hands busy
- For boredom: find engaging hobbies, read a book, make calls, organize and clean
- Change habits: create new routines, use different routes, change your usual schedule
📈 Monitor your progress
Use the app reports to see your improvements.
Celebrate every small success!
- Cravings resisted: percentage of cravings you resisted over time
- Cigarettes smoked: number per day and week, observe the trend
- Overall mood: improvement of your overall emotional state
- Craving intensity: reduction in the strength of impulses
- Consecutive days: personal record of smoke-free days
💡 Extra Tips
Additional strategies to support your journey toward freedom from smoking.
- Reward yourself: calculate how much you spend on cigarettes and use that money to reward yourself when you reach weekly goals
- Find support: involve family and friends, share your progress and ask for their active support
- Mindfulness: practice mindfulness, observe cravings without judging them - they are temporary and will pass
- Be patient: relapses are normal and part of the process.
Don't give up! Every attempt brings you closer to final success