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Here’s how I quit smoking about 15 years ago.
Step one: for about a month, every time I smoked I told myself I’m ready to quit. Every cigarette, every time.
Step two: the next month, every cigarette, every time, I told myself they stink and taste like shit.
Took about 3 weeks into the second month and I never picked up another. Oh and I can be around other smokers and don’t crave them. They still fucking stink.
YMMV
smoker in my early 20s and this advice might change my life.
Honestly, quit as soon as you can. After the two week mark, you’ll start smelling things again. At the one month mark, you’ll notice that you’re not constantly out of breath. Cravings still occasionally happen, but it shifts from “god damn it I need a donut right now” to “hmm a donut sounds good right now… But I don’t wanna bother with going to the donut shop.” The cravings never fully vanish, but they definitely change and become easier to dismiss as a passing whim.
Something like 20 years ago now, my pack-a-day wife decided to try a vaper. Not clouds-of-vape, just a pedestrian vaper.
She never went back to cigarettes. She decreased the nicotine and nowadays vapes maybe 2-3 times per day, I think her current level is 6.... whatever units of nicotine, it's not a lot.
I don't care that she still vapes at that level. If there is anything bad, it's not much at that rate, so screw it.
I realized it was causing a lot of anxiety for me. Easy quit after that because the reward was less anxiety after a few days.