When you want a cigarette, Postpone having one. When you want a cigarette, say NO…postpone having a cigarette. Try to lengthen the time between cigarettes. This will help you build your willpower to say “No, I don’t want a cigarette” When you can postpone having a cigarette for 2-4 hours…its time to Quit Smoking!
Keep track of the time between cigarettes with the Postpone Log at the end of the uQuitSmoking PDF.