Program for quitting smoking, specially designed for moderate smokers (10-15 cigarettes/day)

Disclaimer: This guide does not substitute professional medical advice. For personalized support, please consult a healthcare professional, particularly if you have respiratory, cardiovascular, or any other health issues.

1. INTRODUCTION

Welcome to this fun and motivating guide, designed for moderate smokers wishing to gradually free themselves from tobacco with the help of electronic cigarettes. We have developed a 10-month program, filled with practical advice, real-life situations, and easy-to-follow examples.

Why switch to electronic cigarettes?

• You maintain the action while reducing the risks associated with combustion.
• You precisely control your nicotine intake.
• You limit the presence of toxic substances found in tobacco smoke.

Important note: Everyone is different. If you are facing specific difficulties or have health problems, do not hesitate to consult a healthcare professional (tobacconist or doctor).

2. THE ESSENTIAL BASICS

A. Choosing your electronic cigarette

• Simple equipment: Start with a "pod" or "beginner" kit to avoid complex settings.
• Quality battery: Prioritize good autonomy to avoid running out of power during the day.
• Tank: Opt for a clearomizer (tank) of medium size for less frequent refilling.

B. Selecting your nicotine level

A moderate smoker can start with 6 mg/ml to 12 mg/ml of nicotine in the e-liquid. Adjust according to your feelings: too much craving or irritability = too low level; headaches or nausea = too high level.

C. Adapting to the gesture

Keep in mind that dependence is also psychological. The electronic cigarette allows you to maintain the "gesture + puff" ritual when the urge to smoke arises, thus reducing the risk of relapse.

3. 10 MONTH PROGRAM: OBJECTIVES AND STAGES

Overview

• Months 1-2: Implementation and 20 to 30% tobacco reduction.
• Months 3-4: Stabilization and diversification.
• Months 5-6: Significant decrease in consumption to 3-5 cigarettes/day.
• Months 7-8: Transition to zero traditional cigarettes.
• Months 9-10: Fine-tuning nicotine levels and stabilizing withdrawal.

Discover below, step by step, how to successfully transition to a tobacco-free life.

PHASE 1 (Month 1): SOFT START

Objective: On average, reduce from 10-15 cigarettes to about 8-12 cigarettes/day.

1. Equip yourself properly
   Buy your electronic cigarette (or take it out if you already have one) and an e-liquid with a suitable nicotine level (e.g., 12 mg/ml if the need is strong; 6-9 mg/ml if more moderate).
2. Gradually replace
   Identify 2-3 "sacrificeable" cigarettes during the day (those smoked mechanically). Keep the "indispensable" ones (morning coffee, after meals...), but try to vape first, then smoke only if necessary.
3. Real-life situation
   Morning: Instead of smoking immediately, take a few puffs on your e-cig. At work: On two smoke breaks, replace at least one with vaping to start.

PHASE 2 (Month 2) : CONSOLIDATION

Goal: Achieve a stable reduction of about 20 to 30% of your initial consumption.

• Evaluate your nicotine level: If the craving is still too strong, keep a high level. If headaches occur, slightly decrease it.
• Establish a routine: Vape at specific times (e.g. every two hours) to prevent cravings.
• Motivation tip: Set aside the money saved for a little treat at the end of the month (outing, purchase, etc.).

PHASE 3 (Months 3-4) : STABILIZATION & DIVERSIFICATION

Goal: Feel comfortable with the e-cigarette and test different flavors or settings.

1. Reduce further: Try to get down to 5-7 cigarettes per day. Every cigarette less is a step closer to quitting.
2. Vary the e-liquids: Opt for tobacco, fruity or menthol flavors to find the taste that helps you give up cigarettes.
3. Track your progress: Keep a "logbook" or use an app to note your consumptions (cigarettes vs vape).

PHASE 4 (Months 5-6) : SIGNIFICANT REDUCTION

Goal: Reduce to a maximum of 3-5 cigarettes/day.

• Adjust your level: Gauge your feelings. If you feel ready, switch from 12 mg to 9 mg or from 9 mg to 6 mg, etc.
• Anticipate the craving: Vape before you get the idea of smoking to better control the spontaneous desire for a cigarette.
• Stress management: Try deep breathing, meditation or light exercise sessions to divert the desire to smoke.

PHASE 5 (Months 7-8) : TOWARDS ZERO TRADITIONAL CIGARETTES

Goal: Stop smoking traditional cigarettes, or only very occasionally (1-2 per week).

1. Personal challenge: Set a "D-Day" without lighting a single cigarette. Organize your day: meals, breaks, stressful moments, etc.
2. Lighten the nicotine: Switch to a lower level (6 mg → 3 mg), if you feel ready.
3. Regular rewards: Treat yourself to a little "extra" every week where you meet your goal (restaurant, movie session, etc.).

PHASE 6 (Months 9-10) : REFINING THE NICOTINE LEVEL AND STABILIZING

Goal: Permanently switch to zero tobacco cigarettes, and possibly further reduce the nicotine to approach 0 mg/ml.

• Finalize the withdrawal: Try e-liquids with low dosages or even without nicotine, especially in the evening and on weekends.
• Stay in tune with your body: If the craving is too strong, don't feel guilty: slightly increase the nicotine level instead of falling back on cigarettes.
• Perpetuate good habits: Continue physical activity, stress management and the support of your loved ones.

CROSS-ADVICE & WORDS OF ENCOURAGEMENT

• Involve your loved ones: Inform your close ones about your initiative so they can support you.
• Get help: If needed, consult a smoking cessation specialist or a doctor for personalized guidance.
• Maintain a positive mindset: A slip-up does not mean a failure. Simply get back on track with the program.
• Celebrate each victory: Every less cigarette is a step forward. Celebrate your progress to boost your motivation.

You are already on the right path by reading this guide and seriously considering breaking free from tobacco. Stay motivated, stay positive, and remember that many people have been there and succeeded. Why not you?