Choose what you want less of
It might be the health risk, the cost, the dependence, or the space nicotine takes up in your day. This becomes your reason for change.
The daily practice
Build more of what you want.
Most approaches begin by asking you to stop. Breathe Free with Me begins with what you want to change, what you want instead, and what you can practise today.
24 AUG 26
PRIMARY FOCUS
Take action to lower my cancer risk.
DAILY PRACTICES
Choose progress over perfection
Notice when I start fidgeting
🤩
Your Daily Plan
Give progress somewhere to build.
Your Daily Plan is not a countdown to a perfect quit day. It is a simple structure for repeating the behaviours and mindset you want to carry into everyday life.
Choose what you want instead
Pick one Daily Focus that represents the direction you want to move in, then support it with a few small Daily Practices.
Keep the direction visible
Daily affirmations are prompts to pause and reconnect with the person you are choosing to become. Keep the ones that feel true to you and hide the ones that do not.
Reflect and continue
Look back at yesterday without marking the whole day as success or failure. Notice what happened, keep your progress, and choose again today.
Why it is different
Nicotine is not the only thing you work on.
The app does not ask you to spend every day fighting a craving. It helps you practise the choices, routines and ways of thinking that support the life you want more of.
As those practices become more familiar, old habits can begin to take up less room. When a difficult moment does arrive, you meet it with more awareness, more context and more of your own experience behind you.
The aim is not to win every moment. It is to keep building the person you want to be.
HotSpots
Notice the context around your habits.
HotSpots are the people, places and moments connected with your smoking or vaping habits. They are not a list of cravings and they are not things you have to remove from your life.
People
Friends, family or colleagues who may influence the habit.
Places
Locations where smoking or vaping has become familiar.
Moments
Routines, situations or times of day that carry an association.
Naming a HotSpot makes it easier to see a pattern without blaming yourself for it. Over time, your daily reflections show which contexts matter and how your relationship with them is changing.
Understand your smoking triggers →One day at a time
No reset. No perfect moment required.
Every day you reflect and practise counts. A harder day becomes information, not a reason to erase everything that came before it.
Smoked again? Your progress has not disappeared →