There is something called the habit loop that explains addiction well. It’s not only about willpower. There is a cue or trigger which makes you crave the cigarettes. You need to figure out what that is. For example, your trigger could be anxiety. The routine or behavior would be smoking. The reward is a relief from that anxiety. It’s not necessarily that you want cigarettes but that you want the reward (relief from anxiety) when the trigger happens. So to quit smoking you must identify the trigger and reward. A journal helps with this. Every time you crave cigarettes, note the time, your emotional state, and what you are doing. Often times you will find an obvious pattern and breaking that pattern becomes easier when you recognize it. The next step is to find a new routine/behavior to provide you the same reward as the cigarettes. Everyone is different so you have to figure out what will give you the same reward as the cigarettes. A lot of porn addicts tend to feel lonely and anxious so they masturbate to get relief. You might be able to substitute smoking for masturbating which may be less harmful than cigarettes but still not ideal. It will give you relief from the anxiety but you open the door to a new addiction. Ideally you want a new healthy behavior or at least a neutral one. You could go for a walk, have a snack, do some pushups, play video games, go for a drive. It really depends on you and what can relieve that trigger. You have to experiment and try different things to see what works best for you. Note that this explains why a lot of people who quit smoking get fat. They start using food to relieve their anxiety so make sure to choose your replacement behavior wisely. https://image.nostr.build/44a47ede7ad2cc0e5cc846cfd0d839d138178d889bf2f0614ae62aecbdf03a0a.jpg  

 Here’s how I quit.

I did not quit.
With a fresh pack, I threw one out and finished the pack like normal.
Next fresh pack I threw out 2, smoked the rest.
Did 3 and decided fuck that. I’m not wasting money and cigarettes. 
Second, didn’t smoke for 72hrs. This was hard af.
After that it was easier day by day.
I allowed myself 1 cigarette a year. And proceeded to have only 1 for the next 3 years. I’d look forward to it every year.
After that I didn’t want any.
I will still allow myself 1 but don’t think I’d enjoy it.
It’s been 10 yrs since my last 1.

 

 @utxo the webmaster 🧑‍💻 

That’s an interesting way to do it. Another way that could work is delaying the cigarettes slowly over time. For example, if you usually smoke one first thing in the morning, try to delay it for 15 minutes. Then progressively increase the delay. 30 minutes, 1 hour, 2 hours. It’s easier to tell yourself I’ll smoke one later than to say I’m never going to smoke again for the rest of my life. But eventually when you can delay a cigarette for a few days, you won’t need it anymore. This provides another benefit in that you normalize dopamine sensitivity too! 

 Yeah exactly.