Psychology — SmokingBye

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

Progress Diary: What to Write in 3 Minutes a Day

non-smoker identity and a new inner dialogue

Self-Talk and Identity: “I Am a Non-Smoker” Without Self-Deception

piggy bank with coins and a cigarette pack as a symbol of savings

The Economy of Freedom: How to Turn Savings into Dreams

a person at a party calmly holding a glass of water while others nearby are smoking

When Everyone Around You Smokes: The Tactic of Calm Resilience

colleagues chatting in an office break area without cigarettes

Work Breaks Without Smoking: How to Stay Part of the Team

a person using past attempts to finally quit smoking

“Tried Many Times”: How to Succeed After 5+ Attempts

a glass of wine and an ashtray on the table — symbol of alcohol and cigarette pairing

Alcohol and Lapses: Safer Scenarios for the Start

nicotine pouches on a table — hidden dependence

Nicotine Pouches (Snus, Pouches): How to Quit Without Withdrawal

a person sleeping peacefully after quitting smoking

Sleep, Anxiety, and Nicotine: How to Stabilize Your Rhythm

diagram of smoking triggers map and ways to neutralize them

Trigger Map: How to Spot Your ‘Autopilots’ and Defuse Them

Lapse during quitting and the reset method

How to Handle Lapses Without Starting Over

fear of quitting smoking and the truth about life without cigarettes

How to Stop Fearing That Life Without Cigarettes Will Be Worse