The full guidance
Optional AI-generated voice narration reads these prompts. Voice and ambient sound can be switched off separately. Eyes can remain open; no breathing rhythm is required.
0:00–1:00 Make room for another kind of break
Welcome to a different break. These minutes are for thinking about one ordinary routine linked with smoking, and what could take its place within your quit plan.
The courtyard is quiet, with no smoking imagery. Find a stationary place to listen, and leave whenever a practical action or a conversation would be more useful.
1:00–2:30 Notice the present setting
Look at something familiar around you. A chair, a window, or an object on the table can give your attention somewhere ordinary to rest.
You do not need a special breathing pattern or a particular mood. Planning a routine can begin while you still have mixed feelings about change.
This is a reflection, not a replacement for cessation support. If you use medicines or nicotine replacement, continue to follow the advice and instructions in your plan.
2:30–4:30 Choose one familiar routine
Consider one routine associated with smoking, if it feels useful. It might involve finishing a meal, having coffee, or taking a break during work.
Stay with an ordinary description rather than imagining smoking in detail. You only need enough information to see where a different choice could fit.
Ask what the break gives you besides smoking. Perhaps a pause from work, some company, or a change of surroundings. That need can still matter while you quit.
4:30–7:00 Design a small replacement
Choose a replacement that fits the purpose of the break. You might visit a different place, take a short comfortable walk, or spend a few minutes with a supportive colleague.
Make the arrangement concrete enough to remember. Think about where it happens and what you need, without creating a complicated routine that must be performed perfectly.
If someone usually offers a cigarette, prepare a brief response that fits your quit plan. You can ask them to support the change without explaining every personal reason.
For persistent cravings or questions about cessation aids, ask a pharmacist, clinician or stop-smoking service. A new routine can sit alongside that help rather than replace it.
7:00–8:30 Keep one workable change
Choose one routine to adjust first. You do not need to redesign your whole day or promise that the replacement will feel natural immediately.
If the new arrangement does not fit, use that information to revise it. A plan can change without turning the experience into a judgement about your commitment.
Let the courtyard stay in the background while you consider the next ordinary break. No private details need to be entered, saved or shared here.
Optional next step: Change a setting · Ask for support · Get quit advice. No choice is required.
8:30–10:00 Return to your day
Notice your actual surroundings. Think about whether you need to prepare anything simple for the next break, or tell a supportive person about your plan.
Keep established stop-smoking support available as you change routines. This short recording does not decide which product or treatment is right for you.
You can finish with one small change to try and room to revise it. The next break can serve your need for rest or company while supporting your quit plan.
Your privacy
No advertising, third-party analytics or public reviews run here. Choices and notes stay in this tab; only a download you request saves them to your device. Closing or refreshing clears them. Ordinary server access logs may record page requests. The voice is prerecorded; your responses are never sent to the voice API.
Is this professional treatment?
No. This is original reflective support, not diagnosis, therapy, detoxification or a treatment programme. Use qualified professional support for concerns that affect your health or everyday life.
What will I see and hear?
A morning courtyard with a bench, a leafy planter and soft daylight. No cigarette imagery, ashtrays, smoke effects or progress badges. Optional AI-generated female narration reads the on-screen prompts over gentle ambient sound.
Do I have to finish or complete an exercise?
No. Interactions are optional. There is no exposure exercise, score or streak. You can stop at any point to contact support. Finishing does not measure recovery or readiness.
Has this been clinically reviewed?
No. These original wellbeing scripts have not been clinically reviewed or tested as a treatment. We link to established support resources so you can explore professional help.
By Velvet Omen · Original wellbeing guidance, written with AI assistance. Sources consulted: the guidance linked above. Not clinically reviewed.
Updated