What worked for me........I used to buy the 25 packs which had a cardboard outer shell. I used a ball point pen to write the time on the package, each time I smoked one. On day 2, I started to increase the time between smokes to 20 minutes. By day 5 I was at one hour, between smokes, By week 4 I was at 4 hours between smokes, and by week 6 I had quit entirely. Reduce the number smoked, and increase the time between smokes. At that time I was a long distance driver, so keeping track was easy to do, just by looking at the times I had written on the package. That was in 2001.JimB.