A spreadsheet that calculates a smoking reduction plan.

  1. Set the start date as Day 1
  2. Set the Interval (15 minutes to 4 hours) from in-cell Drop Down
  3. Set the Increment (1 minute to 20 minutes) from in-cell Drop Down
  4. Enter the start time each day (yellow cells).

Spreadsheet will calculate the next ‘smoke time’ with the interval selected.  The interval will increase by the Increment value after each smoke.

In the example above, the Interval has gone from 2 hours to 4:30 in four days.

Columns on the left track Actual – record in Red the times you ‘cheated’; Green for when you kept to the Plan.

Using this for four days, I have gone from smoking nearly 2 packs a day, to 1 pack lasting 6 days.

By day 39 I should be able to be down to 1 cigarette per day (practically quit).


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