Nicotine taxes your focus, sleep, and recovery. Removing it gives you calmer days and cleaner energy.

What this rule means

• Zero nicotine in any form: cigarettes, vapes, pouches, gum, lozenges used recreationally, cigars, hookah.
• One clear quit date followed by daily action.
• Replace the ritual and the relief with healthier options.

Why this rule works

• Fewer withdrawal mini cycles interrupting your day.
• Better sleep quality and steadier mood.
• Improved training adaptation and cardiovascular health.
• More time and money for goals that matter.

Prepare your environment in 30 minutes

1. Remove all nicotine products and related gear.
2. Clean car, desk, and jacket pockets to erase cues.
3. Stock replacements: water, herbal tea, sugar free mints, carrots, toothpicks.
4. Create a two line card:
   • Reason: write the most important why.
   • Plan: write what you will do when a craving hits.

Your quit day protocol

• Hydrate on waking and eat a protein forward breakfast.
• Tell one ally you will text when cravings spike.
• Keep hands and mouth busy: mug of tea, mints, pen and notebook.
• Move your body every few hours: brisk 3 minute walk or 20 air squats.
• Go to bed on time. Early nights reduce evening urges.

Daily craving playbook

• Urge wave method:
  • Notice the urge.
  • Breathe slowly for one minute through the nose.
  • Sip water, change rooms, do a 90 second task.
  • Most waves pass if you do not feed them.
• If routine cues trigger urges:
  • Change the route you drive or where you sit for a week.
  • Pair the trigger with a new action such as gum that is nicotine free or a short walk.
• If stress triggers urges:
  • Ten slow exhales longer than inhales.
  • Write a two sentence problem and the next step.

Replace the ritual

• Mouth: herbal tea, crunchy veg, sugar free mints.
• Hands: stress ball, pen spinning, coin roll, light chores.
• Breaks: quick walk, stair laps, sun exposure, five push ups.

Social and work strategy

• Script your line: “I quit nicotine for focus and sleep.”
• Step outside with coworkers but bring tea or water.
• For social events, arrive with a drink in hand and stand upwind of smoke.

If dependence is high

• Talk to a clinician. Medical guidance can improve success and monitor withdrawal.
• Evidence based options exist. If you choose medication or therapeutic nicotine, use it as directed and taper with a plan rather than improvising.

Metrics that matter

• Days nicotine free.
• Cravings logged per day and average time to pass.
• Sleep quality and morning clarity score from 1 to 5.
• Money saved this week and month.

Common traps and fixes

• “Just one” at a party: leave early or stand with the non smokers. Hold a nonalcoholic drink.
• Coffee triggers urges: switch to tea for two weeks or drink coffee only after a meal.
• Boredom at night: keep a book on the pillow and park the phone outside the bedroom.
• Weight worries: raise daily protein, walk after meals, and keep snack options simple and planned.

A 14 day plan

• Days 1 to 3: remove nicotine, set quit date, stock replacements, tell your ally.
• Day 4: quit day. Use the craving playbook and go to bed early.
• Days 5 to 7: keep water and mints handy, walk after meals, text your ally once a day.
• Days 8 to 10: change one routine that triggers urges, add a short evening stretch.
• Days 11 to 13: review logs, celebrate savings, set a small reward that supports health.
• Day 14: write what improved and lock the next two weeks with the same plan.

Commitment statement

“I am nicotine free. I protect my focus, sleep, and training by keeping every form of nicotine out of my life.”