Manual № 49 · Quitting smoking and vaping

LastOne

The manual for quitting smoking and vaping.

Nicotine is the easy part to explain and the hard part to leave.

12 modules — for the person ready to quit smoking or vaping, or ready to get ready

  1. 01What Nicotine Is Actually Doing
  2. 02Quitting Safely: A Plan for a Bad Week
  3. 03Watch Yourself for Five Days First
  4. 04Setting the Date, and Clearing the Ground
  5. 05The Medication Conversation
  6. 06The First Week, Hour by Hour
  1. 07What To Do In The Four Minutes
  2. 08Rebuilding the Day Around the Gaps
  3. 09Vapes, Pods, and Pouches On Their Own Terms
  4. 10Mood, Weight, and the Body After
  5. 11A Slip Is Not A Relapse
  6. 12Staying Quit: The Written Plan

Two editions

Themanual,orthemanualand the toolkit.

Standard edition

$39

The full program: all 12 modules, with the exercises, logs, and checklists that save as you go. Everything you need to do the work.

Elite edition · most complete

$69

Everything in Standard, plus The Toolkit, 14 techniques drawn from across the evidence base, each labeled with where it comes from, to use alongside this program rather than instead of it. With original diagrams throughout.

Start with Standard if you would rather. You can upgrade to Elite at any time for the $30 difference, and nothing you have written is lost. And once you own one manual, every other one is 20% off.

Inside The Toolkit

  1. 01The Two Questions That Move Ambivalence
  2. 02Taking One Cigarette Apart
  3. 03Changing the Room Instead of Your Mind
  4. 04When This Happens, I Will Do That
  5. 05Riding the Urge Instead of Fighting It
  6. 06The Breath You Were Getting Free
  7. 07The Four Minutes, Structured
  1. 08The Thought That Gives Permission
  2. 09Testing It Rather Than Arguing About It
  3. 10Paying Yourself For The Days
  4. 11What You Do In The Hour After A Slip
  5. 12Going Back To The Places On Purpose
  6. 13Who You Are Doing This For
  7. 14Solving The Problem The Quit Ran Into

Educational content — not therapy, diagnosis, or treatment, and not a substitute for a clinician when one is needed. Every manual opens with a safety page. If you are thinking about suicide, call or text 988 now.