Questions & answers about the method and the process

Yes. In the HowNotSmoke method quitting happens at once, at a clearly designated moment. We do not stretch the “quitting process” over weeks and months, because gradually reducing the number of cigarettes:

• keeps inner dependence active;
• increases emotional tension;
• preserves familiar rituals;
• forces a person to “hold on” all the time.

A one‑moment quit is a reset of the starting point. After that, inner dependence starts to weaken in waves as you follow the method, and a person stops smoking without struggle.

Almost everyone has this fear — and it is normal. But it is important to understand: quitting happens not at the moment of panic, but at the moment of readiness.

Before the quitting point a person already:

• understands the mechanism of inner dependence;
• knows their triggers and weak spots;
• understands what to do in the first hours and days;
• feels that the process is under control.

Being unable to quit in one moment is not a question of strength of character. It is a signal that a bit more preparation is needed so that inner reactions are understandable and safe. The method takes this into account.

Because it is based on willpower control. A person constantly:

• restricts themselves;
• counts cigarettes;
• pushes themselves through;
• lives in a state of constant deficit.

None of the real reasons for smoking disappear — nothing happens to inner dependence, it remains switched on.

The HowNotSmoke method works with the cause, so gradual quitting is not needed: the cigarette is removed from the system immediately, and then the mechanism that supported the impulse is switched off.

Typical sensations:

• automatic thoughts like “now I’d go out for a smoke”;
• slight inner tension because the familiar ritual has disappeared;
• a feeling of emptiness in usual pauses;
• slight emotional “rocking”.

This is not withdrawal and not “suffering”, but inertia of the old habit. The method includes ready‑made scenarios for the first hours, so the state quickly becomes calm and manageable.

Yes. It is important to understand why previous attempts failed.

Most often there were:

• reliance on “endure” and “hold on”;
• a bet only on willpower;
• no work with inner dependence;
• insufficient work with triggers;
• no replacement of the motor‑ritual component.

The HowNotSmoke method removes exactly those elements that 90% of people stumble over. That is why those who used to endure and relapse for the first time feel stability and control here.

Nicotine is a biological component, but it determines only part of the picture. If everything depended only on nicotine:

• patches and gum would give a 100% result;
• people would not return to smoking after weeks without nicotine;
• emotions and rituals would have no influence.

The main problem is the emotional‑reflex dependence that maintains behaviour even without a physical need. This is what the method works with.

Because it is related not to the level of nicotine, but to emotional chains: stress, irritation, emptiness, waiting, pause, familiar scenario.

Each such moment triggers a spike. The method makes each next wave:

• weaker;
• shorter;
• less significant.

At some point the waves simply stop rising.

The morning combines several factors:

• motor automatism “first cigarette”;
• the start of the day and coffee;
• lack of accumulated self‑control;
• the association “morning = ritual”.

In the method the morning is highlighted as a separate trigger zone. There is a specific set of actions for it that reduces the morning impulse to neutral.

Triggers are external and internal events that launch the old mechanism: situation → emotion → impulse → action.

We:

• identify triggers;
• understand the mechanism that starts them;
• give ways to neutralize them;
• replace the reaction;
• eliminate the consequences.

This is structural neutralization — a person stops being vulnerable to the “old buttons”.

The method is based on:

• the neuropsychology of impulse regulation;
• cognitive‑behavioural principles;
• the mechanism of verbalizing emotional tension;
• neuroplasticity;
• analysis of trigger systems.

It does not require faith — only understanding of the mechanism. And this mechanism works for the overwhelming majority of people.

Willpower‑based approaches:

• exhaust you;
• increase anxiety;
• keep a person “on strength”;
• provoke relapse.

Our approach:

• reduces emotional activation;
• switches off automatism;
• removes the inner impulse;
• stabilizes the state;
• does not require struggle.

We do not force a person to be strong — we change the mechanism that demanded a cigarette.

Because the method does not require willpower at all. It is based not on control, but on neutralizing the inner impulse.

That is why those who could “never pull themselves together” in their whole life are surprised at how calm and natural the process is here.

Yes, it’s true.

The method:

• does not use trance techniques;
• does not imply hidden suggestions;
• does not act on the subconscious;
• does not lead a person through altered states.

A person does everything consciously and fully controls the process. This is a fundamental position of the project.

On average:

• first weakening — days 1–3;
• significant stabilization — 1–2 weeks;
• the state of “like an ordinary non‑smoker” — from several weeks to several months, individually.

This is a natural process of re‑building reactions, not a struggle.

Yes, as additional emotional support.

The SOEVS method is not hypnosis and not suggestion. It is a way to reduce inner tension through:

• the rhythmic structure of speech;
• the emotional‑semantic background;
• stabilization of the internal state.

It does not replace the HowNotSmoke method, but it can serve as background support in the first days. It is a safe and useful element — but secondary.

A relapse is not a failure and not “the end”. It is an episode that can be analysed mechanically.

The algorithm:

• fix the moment;
• identify the trigger;
• remove the tension;
• break the emotional connection;
• return to the process.

The problem is not the episode, but the reaction to it. The method prepares you for this scenario in advance.

Yes.

Weight gain is more often related not to the absence of nicotine, but to:

• emotional overeating;
• a preference for foods with a high glycaemic index;
• compensating the ritual with food.

The method includes recommendations for stabilizing nutrition. With the right approach quitting smoking does not lead to weight gain.

With a willpower approach — almost always yes. With the HowNotSmoke method — no, because:

• we do not suppress emotions;
• we do not make you endure;
• we reduce emotional activation;
• we extinguish the inner impulse.

Irritability appears when a person is “holding on”. We remove the need to hold on.

The fear of losing gestures, pauses and familiar actions is natural.

In the method the ritual is not removed but replaced: with other objects, switching actions, new patterns.

We do not create emptiness — we create a new pattern. Therefore the ritual dependence weakens without struggle.

In the first days — 20–40 minutes in total, in small chunks. Then less.

This is not a “training” for an hour, but distributed actions built into an ordinary day.

The motor part is an important element of dependence. We offer safe substitutes, scenarios and new tactile patterns.

This is not just a “toy”, but an important part of re‑building automatisms.

No.

Any “occasionally” means:

• returning the old chain;
• re‑activating the inner impulse;
• strengthening triggers.

The method works only with complete cessation, without exceptions.

Signs:

• thoughts about smoking disappear or become rare;
• impulses are weaker and shorter;
• ritual situations stop “hooking” you;
• a feeling of natural calmness appears.

This is not “heroism” — it is a re‑building of reactions.

Only under two conditions:

• a person deliberately allows themselves “one cigarette”;
• they stop monitoring rare triggers.

If the principle of complete cessation is observed and work with triggers continues, return is unlikely.

In short:

• it does not use willpower;
• does not require you to endure;
• does not give substitutes;
• does not act on the subconscious;
• works with inner dependence;
• removes triggers and rituals;
• provides emotional stability.

That is why the result is stable, not “until the next stress”.