EMPIRE CITY NETWORKS ENT.

QUIT SMOKING PROGRAM #2: The Control & Replace Method

Phase 1: Awareness & Control (Days 1–3)

Goal: Break automatic smoking habits

• Do not quit yet

• Write down:

  • When you smoke

  • Why you smoke (stress, boredom, habit)

• Reduce smoking by 20–30%

• Delay each cigarette by 10 minutes

• Drink water before every cigarette

✅ You are teaching your brain that smoking is a choice, not a command.

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Phase 2: Reduction & Replacement (Days 4–10)

Goal: Lower nicotine dependence

• Cut smoking down to 50%

• Replace smoking moments with:

  • Chewing gum or sweets

  • Deep breathing (4–7–8 method)

  • Short walks

• Avoid triggers (alcohol, certain friends, idle time)

• No smoking immediately after waking up

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Phase 3: Quit Day (Day 11 or 14)

Goal: Stop completely

• Remove cigarettes, lighters, ashtrays

• Tell people you’ve quit (accountability)

• Expect cravings (they peak for 5–10 minutes)

• Use:

  • Cold water

  • Exercise

  • Breathing

  • Music or prayer/meditation

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Phase 4: Craving Management (Weeks 2–4)

Rule: Cravings don’t last, decisions do

• Use the 5-Minute Rule: wait it out

• Eat healthy snacks

• Sleep well

• Avoid “just one puff” — it resets addiction

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Phase 5: Identity Shift (Month 2+)

Goal: Become a non-smoker mentally

• Say: “I don’t smoke”, not “I’m trying”

• Reward yourself weekly with saved money

• Start a new habit (gym, reading, skill learning)

• If relapse happens → restart immediately (no shame)

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Why This Program Works

✔ Gradual nicotine reduction
✔ Strong mindset training
✔ Habit replacement
✔ Realistic and sustainable