My grandma quit using a program that basically attempted to break your habits.

She did things like:

-if you normally have a smoke break at noon, wait til 12:30. Tomorrow do it at 11:30 instead

-If you normally use a lighter, switch to matches, tomorrow use a lighter.

-On Monday, Wednesday,Friday switch to a different brand of cigarettes … next week go the opposite days.

-Smoke, but every other drag put a pen in your mouth instead.

-Only allow yourself to smoke half a cigarette and then chew a stick of gum for the rest of the time you would normally smoke

-Alternate smoke breaks between smoking and chewing nicotine gum or using the patch (I don’t think she used the patch so I’m guessing on that one).

And just a lot of things like that that didn’t specifically stop you from smoking, but attempted to stop it being a mindless thing that you just do on reflex without much thought and made it so before lighting up she’d have to think about what the current rules are … at a certain point, the habit has been broken and you don’t seek it… it worked great for her. Was a 6 month or so process and then she never went back once she finished her last pack.

There was a whole program around it with those types of rules and things you’d do and time restrictions on certain days and stuff … sorry, she passed a few years back and I can’t ask her the name of the program.

Good luck! Just remember that even if you lapse, any length of time that you’re able to smoke less or stop smoking all improve your overall health! Even if you have a setback, any time that you stop is still a win!