Most people try to quit with no real plan — and then are surprised when they relapse by Thursday. Here’s a simple day-by-day roadmap: Day 1 — Don’t quit yet. Just observe. Smoke as usual, but count every cigarette. Write down when you smoked and why: morning coffee? stress call? boredom? Notes app, notebook — anything works. You’re mapping your triggers. Honestly, this day matters more than the day you stop. Day 2 — Remove 3 cigarettes. Check yesterday’s list and cut the three you needed the lea

Coping with Cravings: Stopping Smoking Challenges