No, you don’t have to repeat a day of the program just because you didn’t cut down (or went over your daily goal)
However, you’re welcome to repeat any lesson and video if you believe you can benefit from watching it again. (This can only help you)
You can move on with the program if you’ve been doing all the exercises and lessons, even if you haven’t cut down as much.
The cigarette countdown is just a guideline.
It does not determine your success or failure. The important thing is to make the most out of the videos and do the exercises- that’s what will help you succeed!
If you found it challenging to cut down, just cut down as much as possible without using willpower. See how to cut down without willpower here.
Do not worry if you don’t follow the cigarette countdown to the T.
By recording every single cigarette you smoke, filling the smoking notebook correctly (Day 0 video 4), doing your visualization in the morning and the evening, and doing all the exercises, you will succeed.
The purpose of cutting down is to wean off nicotine, so as much as you cut down before your quit date is a big win!
Focus on making the most out of each day of the program without worrying too much about cutting down.
Need inspiration? You can watch our member Val’s Ask An Ex interview. She smoked 2 packs a day for 40 years; she didn’t cut down but instead quit when she felt ready. She shares many tips that can benefit you a lot: https://youtu.be/Kf24rKcTZPo