I smoked for 15 years, 40 per day and to cut a long story short was on the edge of failing my medical. Could only do 450 on the spirograph. A friend recommended Allen Carr's Easy Way To Give Up Smoking book. You smoke while you read it, took me two days and it really was very easy to give up. Three months later I was maxing out the spirograph. It's really is easy this way. Good Luck.