Should I quit at the start of the month?

Only if that helps you commit. Any day you will use the tools is better than an unused landmark.

Is nighttime a bad time to decide?

You can decide at night and begin the hold plan at dawn. Do not use “bad timing” as a forever veto.

When is the best time to quit smoking?

Perfect calendars rarely arrive. The best time is the soonest date you will protect with tools — not the distant Monday that moves every week. Special dates can help psychologically if they do not become eternal delay.

Today is allowed

If an urge is happening now and you have not smoked yet today, you can start the quit clock and the next hold immediately. Waiting until “after this pack” teaches delay.

Using landmarks without traps

New Year, birthdays, or Mondays can focus attention. Pair them with a rehearsed hold and removed cues. If the landmark passes with a slip, do not postpone 30 days — resume the same day.

Times to add support

High chaos (moving, grief, exams) is harder but still workable with holds and possibly medical aids. If you have tried alone many times, schedule clinician or program support as part of the date — not instead of a date.

常見問題

Should I quit at the start of the month?: Only if that helps you commit. Any day you will use the tools is better than an unused landmark.
Is nighttime a bad time to decide?: You can decide at night and begin the hold plan at dawn. Do not use “bad timing” as a forever veto.

接下來的 90 秒就夠了

打開 Hold90，寫下理由，扛過第一波。

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