The 30-day program
Thirty days to understand — and maybe finish — the final piece.
The free tools show you your pattern. The program gives you a structure for doing something with it: a short daily session, one action, one reflection, and a report at the end that is entirely your own data.
No subscription. No recurring charge. Lifetime access on your account.
Start My 30-Day Nicotine Gum Reset — $1914-day refund policy · details
The four phases
Know your pattern
Observe without changing anything. You are collecting information about when and why you reach for gum.
Create a pause
Put a small gap between the urge and the piece. You choose the goals — nothing here prescribes an amount.
Build new routines
Use your own tracker data to redesign the moments that reliably trigger a piece.
Your final piece
Consolidate what worked, keep watching your progress, and decide what comes next on your terms.
What the 30 days look like
- Day 1My starting point
- Day 2When do I reach for gum?
- Day 3My trigger map
- Day 4Nicotine vs routine
- Day 5My automatic moments
- Day 6What happens when I pause?
- Day 7My first week
- Day 8Choose your own goals
- Day 9Change one routine
- Day 10Observe an urge
- Day 11Non-nicotine alternatives
- Day 12The gap between urges
- Day 13Hard moments
- Day 14Two weeks in
- Day 15Rebuild your morning
- Day 16Coffee, meals and the car
- Day 17Stress without a piece
- Day 18Social and boredom moments
- Day 19Your progress so far
- Day 20What is this actually costing?
- Day 21Three weeks of routines
- Day 22What has changed
- Day 23Your hardest trigger, revisited
- Day 24A longer interval
- Day 25Handling a restart
- Day 26Staying smoke-free comes first
- Day 27Your support list
- Day 28What helped me most
- Day 29Questions for a professional
- Day 30Your final piece
What's included
- 30 daily sessions: a short reading, one concrete action, one reflection
- Four phases: know your pattern, create a pause, build new routines, your final piece
- Daily check-in for urge level, hardest moment and what you noticed
- Goals you choose yourself — the program never sets an amount of gum for you
- Your progress saved to your account and available on every device
- A final 30-day report bringing together your data and your reflections
What it deliberately is not
- A taper schedule, dose or amount of nicotine gum
- Medical diagnosis, treatment or a prescription
- A guarantee that you will stop using nicotine gum
- Any claim that you should stop using an FDA-approved quit aid
Start with the free tools if you'd rather.
The Gum Calculator, My Tracker, Craving Help and the Learn library are free and always will be. The program is for when you want structure on top of them.