How to Quit Smoking: 7, 30, and 90-Day Recovery Plan
A practical smoking recovery plan with trigger management, routine replacement, and milestone tracking from day one to day 90.
Overview
Smoking cessation works best when you actively redesign routines tied to nicotine cues.
First 24 Hours
Remove cigarettes and lighters, define craving alternatives, and set clear no-negotiation windows for common trigger moments.
First 7 Days
Track trigger contexts and pair them with replacement actions so your response becomes automatic.
First 30 Days
Reinforce stress-management habits and keep a visible streak to stay motivated through recurring cravings.
By Day 90
At 90 days, focus on protecting gains in social settings, work stress periods, and travel routines.
Relapse Recovery Plan
If you smoke, restart immediately. Review trigger context and add one new barrier that prevents the same sequence.
Track Smoking Streak
Use the sobriety calculator to monitor day-by-day progress.
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