Methods — SmokingBye

a notebook and a warm drink on a quiet table

Starting When You Are Not Ready to Quit

anti-lapse travel kit for quitting smoking

Commute Triggers: A Calm Way to Travel Without Smoking

a notebook and a cup of tea on a calm desk

Progress Without Obsession: A Calm Way to Track Quitting

Morning coffee near a window, a calm start without cigarettes

The Morning Trigger: How to Start the Day Without the First Cigarette

a person marking 30 days smoke-free on a calendar

After 30 Days Smoke-Free: How Not to Slip Back with ‘Just One Try’

SOS plan for quitting smoking during stress and deadlines

Emergency Plan: Stress, Arguments, Deadlines

how to properly divide and store nicotine gum when quitting smoking

How to Cut, Store, and Carry Nicotine Gum

a person choosing mini-habits instead of a smoke break

Mini-Habits Instead of a Smoke Break: 30 One–Three Minute Ideas

nicotine gum and a cup of coffee on a table

Nicotine Gum FAQ: How Much, When, and Is There Such a Thing as Too Much?

a diary and pen on a table for tracking progress in quitting smoking

Progress Diary: What to Write in 3 Minutes a Day

diagram of gradual nicotine reduction for quitting smoking

Stepwise Reduction Technique: When to Slow Down and When to Speed Up

woman planning a gentle quit from smoking with attention to her hormonal cycle

Women’s Perspective: Hormones, Cycle, and Gentle Reduction