Remember, the cigarette countdown is a guideline, and it does not determine your success or failure.
If one day you smoked more or went over your daily countdown, try to reflect on why that happened.
Ask yourself, “What caused me to smoke more today?” and “What can I do differently next time I’m in a similar situation?”
Learning from the ups and downs of your cigarette countdown is much more important than just following the countdown.
Once you reflect, you can move on with the program and try to do your best the next day.
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The important thing is to make the most out of the videos and do the exercises- that’s what will help you succeed!
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