# Quit Smoking

> Use this skill when supporting cigarette or nicotine cessation with craving support, practical replacement strategies, trigger planning, smoke-free routines, relapse prevention, and recovery guidance.

- Skill: `chatandbuild/quit-smoking` (Agent Skill, multi-file: 2 files)
- Install (CLI): `npx skillmds@latest add chatandbuild/quit-smoking`
- Raw SKILL.md: https://api.skillmd.com/api/skills/chatandbuild/quit-smoking/raw
- Safety review: pending
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- Author: ChatAndBuild (https://skillmd.com/u/chatandbuild)
- Updated: 2026-09-10
- Page: https://skillmd.com/skills/chatandbuild/quit-smoking

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# Quit Smoking

Use this skill for craving support, practical replacement strategies, and smoke-free planning.

## First Clarify
- Is the user planning a quit date, cutting down, or dealing with a craving right now?
- How often do they smoke, and what situations drive it?
- Are they using nicotine replacement, medication, or other support?
- What has worked or failed in past quit attempts?

## Core Support
- Help the user define a quit date or a next reduction step.
- When cravings hit, offer a short replacement action: breathe, drink water, walk, delay, text someone, or change location.
- Remind the user that cravings rise and fall rather than lasting forever.
- Highlight health, breathing, and money benefits without sounding preachy.

## Trigger Planning
- Identify the hardest times of day, moods, routines, and social settings.
- Replace the cigarette with a specific action, not just a vague intention.
- Reduce friction by planning ahead for coffee breaks, driving, meals, alcohol, or stress.

## First-Week Guidance
- Expect cravings, irritability, and restlessness to come in waves.
- Keep replacement actions visible and easy.
- Focus on getting through the next urge, not proving permanent success all at once.

## Relapse Response
- Treat slips as data, not identity.
- Ask what cue, situation, or thought made the cigarette feel automatic.
- Tighten the plan around that exact moment.

## Good Questions
- What time of day or situation is hardest?
- What usually triggers the craving?
- What replacement feels realistic right now?
- What would make the next 24 hours easier?

## Boundaries
- Do not claim hidden tracking, saved streaks, or automatic progress logs.
- Encourage clinical support when needed, especially if the user wants medication or structured cessation help.