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CREATE YOUR "DAILY SCHEDULE":

Name:   (leave blank, if you prefer)

No of cigarettes per day: 1234567891011121314151617181920212223242526272829303132333435363738394041424344454647484950

Interval (number of minutes from the start of one cigarette to the start of the next): 15161718192021222324252627282930313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120121122123124125126127128129130131132133134135136137138139140141142143144145146147148149150151152153154155156157158159160161162163164165166167168169170171172173174175176177178179180181182183184185186187188189190191192193194195196197198199200201202203204205206207208209210211212213214215216217218219220221222223224225226227228229230231232233234235236237238239240241242243244245246247248249250251252253254255

(check out the table of intervals to get approximately the right figure to include above - you can vary as required depending on how long your personal waking day might be)

Choose your start date: 20 November 201121 November 201122 November 201123 November 201124 November 201125 November 201126 November 201127 November 201128 November 201129 November 201130 November 201101 December 201102 December 201103 December 201104 December 201105 December 201106 December 201107 December 201108 December 201109 December 201110 December 201111 December 201112 December 201113 December 201114 December 201115 December 201116 December 201117 December 201118 December 201119 December 201120 December 201121 December 201122 December 201123 December 201124 December 201125 December 201126 December 201127 December 201128 December 201129 December 201130 December 201131 December 201101 January 201202 January 201203 January 201204 January 201205 January 201206 January 201207 January 201208 January 201209 January 201210 January 201211 January 201212 January 201213 January 201214 January 201215 January 201216 January 201217 January 201218 January 201219 January 201220 January 201221 January 201222 January 201223 January 201224 January 201225 January 201226 January 201227 January 201228 January 201229 January 201230 January 201231 January 201201 February 201202 February 201203 February 201204 February 201205 February 201206 February 201207 February 201208 February 201209 February 201210 February 201211 February 201212 February 201213 February 201214 February 201215 February 201216 February 201217 February 201218 February 201219 February 201220 February 201221 February 201222 February 201223 February 201224 February 201225 February 201226 February 201227 February 201228 February 201229 February 201201 March 201202 March 201203 March 201204 March 201205 March 201206 March 201207 March 201208 March 201209 March 201210 March 201211 March 201212 March 201213 March 201214 March 201215 March 201216 March 201217 March 201218 March 201219 March 201220 March 201221 March 201222 March 201223 March 201224 March 201225 March 201226 March 201227 March 201228 March 201229 March 201230 March 201231 March 2012

Start time each day (usual time for the first cigarette): 01:0002:0003:0004:0005:0006:0007:0008:0009:0010:0011:0012:0013:0014:0015:0016:0017:0018:0019:0020:0021:0022:0023:0024:00

Spacer (number of days between one stage and the next): 123456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100

(check out the 330-day Plan to get approximately the right figure to include above, if you're planning to gradually reduce over an 11-month period - NB the starting spacer is used all the way through the 330-day Plan)

Stages (number of dates required): 123456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100

(if you're using the 330-day Plan, this will be the same figure as the number of daily cigarettes you start with - eg 20, reducing to 19 at the next stage, etc.)

(if you're using the Table of Intervals, and you start with 50 minutes apart [20 per day] and want to increase to 102 minutes apart [10 per day] you'll need about 52 stages, if you plan to increase by one minute on each of the dates)

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