Nicotine
Smoked one cigarette after quitting? Stop the chain early
The dangerous thought after a cigarette is often “I ruined the quit, so I may as well continue.”
Treat it as data
What happened immediately before the cigarette? Stress, alcohol, another smoker, boredom or easy access?
Return immediately
You do not need a new quit date to make the next smoke-free choice.
Add support if slips repeat
Repeated slips around the same trigger are a reason to strengthen the plan or use professional stop-smoking support.
Use the tool: choose a realistic next interval, return and answer honestly. A NO does not erase previous choices. The timer is not a substitute for medical treatment.
Sources and further reading