Seven days, seven short actions.
One day, one idea, one action that takes less than ten minutes. No account to create, no email address to leave: your progress stays in your browser and you can wipe it with one click.
Start today, or while you prepare your quit date.
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One day at a time
Each day is one short read and one action. Nothing is locked: go at your own pace, or read it all at once.
No account
Progress is saved locally, in your browser. We cannot see it, and it disappears if you clear your browsing data.
Works before you quit
Days 1 and 2 happen while you are still using. You do not need to have quit to start.
7-day nicotine-free challenge: the free programme
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1
Understand your triggers
Today, write down the time and context of every use. Nothing else. No judgement, no reduction target — just facts.
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2
Prepare your environment
Take out of your immediate environment whatever makes use instant: the spare pack, the disposable in your pocket, the lighter on the table, the car ashtray. Put them out of direct reach.
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3
Get through a craving
At the next strong craving, try 4-4-7 breathing: in for four seconds, hold for four, out for seven, for three minutes. Note the intensity before and after.
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4
Replace automatic routines
Take the moment you identified on day 1 and decide now what will replace it: a glass of water, two minutes outside, a phone call, a flight of stairs. One decision, taken calmly.
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5
Handle difficult situations
Pick the most likely risky situation in the next fortnight. Write three sentences: what you will say if offered, what you will hold in your hand, and when you will leave.
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6
Protect what you have gained
Add up what you have already avoided — in units and in money. Then give that sum a destination: an object, an outing, a specific plan. An amount without a destination motivates nobody.
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7
Build what comes next
Re-read your notes from the previous six days and keep three things: your main trigger, your hardest hour, and the technique that worked best. Those are your three anchor points.
Seven days, seven short actions.
Progress is saved locally, in your browser. We cannot see it, and it disappears if you clear your browsing data.