Taper Plan
June 14 → July 4. 20 days.
Shrinking smoking window
No smoking during working hours. No smoking after 11pm. The window when smoking is allowed narrows each phase — constraining when you can smoke, not just how much.
Gap timer — increasing by phase
Every session starts a minimum-gap countdown. The gap increases each phase, naturally spacing sessions further apart.
The Rules — all phases
🛒
Minimum purchase is 2g
Only restock when below 0.5g remaining. Never have more than one 2g purchase at home. Don't buy early.
🕐
No smoking during working hours
Nothing between 9am and your phase window start. No smoking after 11pm. The window shrinks each phase.
📱
Log before you smoke
Open the app, log the session, then log the weight after. The 30 seconds of friction is the intervention.
⏱️
Respect the gap timer
Red ring = wait. Override takes two taps — that pause matters.
⚖️
Weigh every session
Your avg g/session feeds the dosage taper in the final phase. Don't skip it.
🚶
30 min exercise daily
Activates the same CB1 receptors as cannabis. Directly replaces the biochemical craving signal.
🚬
Cigarettes ≤4/day
Bridge tool only. Don't let tobacco fill the cannabis gap. Track them.
Phase Breakdown
After Cannabis — Tobacco (July 2+)
Start combination NRT immediately: 14mg nicotine patch daily + 2mg gum on demand. Cytisine window reopens ~August as backup.