Stop Smoking
That's all the setup there is.
Everything stays on this phone. Nothing is sent anywhere unless you tap a button that says so.
Your friend needs to say yes before quit day. Send them the guide so they know what they're saying yes to.
Then it opens like any app and works with no signal.
Do these before your quit day. Tap each one when it's done.
You learned to smoke at set moments: with coffee, after food, on the phone, in the car. Your body now rings a bell at each one. Only a small part of the urge is nicotine. The rest is habit, and a habit that is never answered goes quiet.
So the plan is not about fighting the urge. It is about turning the bells off, one by one, for seven days. You learned to be a smoker. This week you learn the other thing.
Nicotine patches or gum can be used alongside this plan and roughly double the chance it works. Buy them before quit day if you want them. If you have a medical condition, ask your doctor first.
This is where it starts.
Nobody can talk you into this. Only you decide. No scare tactics, no statistics. Just a plan that has worked for a lot of people who trusted it for one week.
Then text your friend so they know it's begun.
One tap writes the message. You can change it before you send.
Say who you're speaking to. Say thanks for one thing. Ask for one thing. Close. That's all it needs to be.
Adds a morning and evening reminder for the seven days. Nothing else is added.
Add reminders to calendar
What's going on?
When it's passed:
Quitting isn't ruined. Only the next one counts.
Throw away whatever is left, right now. Rinse your mouth. Drink some water. Then tell your friend, honestly. They already know this is hard.
Your seven days keep going. A slip is logged, not punished.
Telling another smoker how you're doing it strengthens your own week. When they ask, one tap.
Print signs for the house
Seven days without one. Hand the phone to your friend.
Seven days
Read this out loud to them: "You went a whole week. I watched you do the hard parts. I'm proud of you, and I'm still here."
Then take them somewhere. A meal, a walk, a drive, a call with the people who care. Make today different from the other six.
The hard moments get rarer, not gone. The button stays on this screen for as long as you want it. Your friend is still one tap away.
Start over wipes everything on this phone: names, the log, all seven days.
Inspired by the stop-smoking program developed by missionaries in the Ireland Dublin Mission in 1983. Every word here is our own.