Quit Plan — The First 30 Days — 60-Second Protocol

30s · captions burned in · sound on

biohack · 2026-09-03

Before you quit, spend a week not quitting.

A behavioural plan for stopping smoking or vaping: log the habit for a week to find your triggers, pick a date, clear the supply the night before, and decide in advance what replaces each trigger. Medication is not part of this plan and is worth asking a clinician about separately.

Evidence: medium the single biggest lever in the Prime Age quiz — nothing else in it carries as much weight a trigger map that stays useful if the first attempt does not hold no cost

The protocol

Week 0log every cigarette or vape for seven days without changing anything — time, place, what you were doing. That list is your trigger map, and it is the only part that cannot be skipped.
First 72hthe hardest window is the first three days. Plan them: no alcohol, early nights, and somewhere to be.
Top threefor the three triggers that appear most in your log, decide the replacement in advance — the walk, the glass of water, the call.
Pick a datea date 7-14 days out, written down. Not "soon".
Tell peopletell three people the date.
If it breaksone cigarette is not a failed quit — it is data about a trigger you had not planned for. Add it to the map and set the next date the same day.
Night beforecigarettes, vapes, lighters and ashtrays out of the home, the car and the desk. All of them, not most.

Skip this if

  • nicotine replacement, varenicline and bupropion are effective and are clinical decisions — ask a clinician; this plan deliberately does not cover medication
  • vaping is not offered here as a step-down: swapping one nicotine source for another is a separate decision to make with a clinician
  • if you are pregnant, the timing and the medication options both differ — that is a conversation with a clinician, not a self-experiment
  • this is a behavioural plan, not a treatment for nicotine dependence

Full transcript

Before you quit, spend a week not quitting. Log every cigarette or vape — time, place, what you were doing. That list is the plan. Then pick a date, seven to fourteen days out, and write it down; not "soon". The night before, all of it goes — home, car, desk. For the three triggers that come up most, decide the replacement in advance. And medication works too — that one is a conversation with a clinician, not with me. agegen.ai. Generate your prime age! ~~ Mr. Age

Sources

Find out which protocol you actually need

Your passport age is a date. Your Prime Age is the age your habits suggest — 12 questions, 2 minutes, no signup.

Take the 2-minute quiz A new protocol daily on Telegram

Educational content, not medical advice. Talk to a licensed clinician before changing how you treat a health condition.