Quit Smoking 21 Day Action ToolCRAVING SOS
NOT A COURSE. A TOOL FOR THE MOMENT THE URGE HITS.

THE NEXT CRAVING IS COMING.
DON’T FACE IT EMPTY HANDED.

When the urge to smoke hits, open Craving SOS and follow the next step straight away. No long course to get through first. Just a practical tool to use in the moment, plus a 21 day plan to help you keep going.

OPENFOLLOW A STEPACT NOW
12 × £1.00
Total £12.00
GET MY CRAVING SOS TOOL
Use it on your phone when the craving hits.
Quit Smoking 21 Day Action Tool, Craving SOS action card, daily plan and trigger reset tool

Use it when the urge hits

SOS quick action steps

21 day follow through

One payment: £12

THE CYCLE OF “ONE LAST CIGARETTE”.

Stress. Coffee. Social situations. Ordinary moments can bring the urge straight back. Having a next step plan gives you something practical to try.

Promotional newspaper style artwork about cravings. This is advertising, not an authentic newspaper report.
SOUND FAMILIAR?

"I'll quit on Monday."
"After this pack."
"Just one more."

You don't need another frightening statistic to understand why stopping matters.

What you need is something practical for the moment you're standing outside work, reaching for your pocket before you've even thought about it.

THAT'S THE MOMENT WE'RE PLANNING FOR.
IT'S NOT JUST THE CIGARETTE.

IT'S THE SAME MOMENTS. OVER AND OVER.

Another promise broken. Another break controlled by a craving. Another packet paid for. And the disappointment you carry home, hoping tomorrow will finally be different.

01.

The promise you broke by breakfast.

Last night, you swore that was your final cigarette. By your first morning cuppa, you are lighting another — and wondering why you gave in again.

02.

When the cigarette calls the shots.

You did not even want to smoke. Yet the craving sends you outside work again, as though the cigarette decides when you get a break.

03.

The smell. The guilt. The money.

You try to hide the smell from your family, feel that familiar disappointment in yourself, and think about how much money has gone on packets you never wanted to buy again.

WHEN THE URGE ARRIVES, YOU SHOULDN'T HAVE TO START YOUR PLAN FROM ZERO.

Portrait of Dr Richard Collins, a dramatised campaign character representing the programme approach
Dr Richard Collins
THE FACE OF THE 21 DAY QUIT SMOKING PLAN
Dr Richard Collins

“When a craving strikes, you need a plan, not another promise to quit tomorrow.”

“The hardest part of quitting isn't making the decision. It's knowing what to do when every part of you wants another cigarette.”

Dr Richard Collins represents a different approach to the struggle millions of smokers know all too well.

The morning cigarette. The overwhelming stress. The promise to quit on Monday. The frustration of giving in to another craving, and the disappointment of having to start all over again.

The Quit Smoking, 21 Day Action Tool is based on one guiding principle: when a craving strikes, people need practical steps they can use immediately, not another lecture about why smoking is harmful.

Read the full background

Through a structured 21 day approach, the tool helps smokers recognise their triggers, prepare for difficult moments, challenge automatic routines and build confidence through manageable daily actions.

Its message is grounded in something simple: quitting is not about being perfect. It's about being better prepared for the moments that matter most.

No miracle cures. No impossible promises. Just a practical plan to help you take back control, one craving, one decision and one day at a time.

HERE'S THE DIFFERENCE

NOT ANOTHER COURSE TO STUDY.
A TOOL TO USE WHEN YOU NEED IT.

When a craving strikes, you don’t have time for lengthy lessons. Open Craving SOS, follow a short, practical prompt and focus on your next action. Use the 21 Day Action Tool between cravings to prepare for the next difficult moment.

SEE HOW CRAVING SOS WORKS

THE URGE HITS FAST. HERE’S WHAT TO DO NEXT.

This is the part you use straight away. When the urge starts, open the SOS card, follow one clear prompt and take a practical step. No lesson to finish. No theory to memorise.

POCKET REFERENCE / SAVE THIS

CRAVING?
START HERE.

  1. 01NAME the trigger.
  2. 02STEP AWAY from the familiar routine.
  3. 03PAUSE, breathe and choose your next action.
  4. 04REACH OUT when you need support.
One card. Four prompts. An alternative to making decisions on autopilot.
TRY A PRACTICAL RESPONSESTEP 1 OF 4

NOTICE THE URGE

Name what happened just before the craving: coffee, stress, a routine or a place.

WHAT YOU ACTUALLY RECEIVE

NOT JUST THINGS TO READ. TOOLS FOR THE HARD MOMENTS.

When you feel like reaching for a cigarette, open Craving SOS and follow a practical next step. Between urges, use the 21 day actions and trackers to prepare for tomorrow. Everything has a job, nothing requires hours of lessons first.

Cover of the 21 Day Action Plan tool
  1. 01
    The 21 Day Action Tool

    Stop improvising each morning: follow one manageable action each day, between cravings.

  2. 02
    Craving SOS Quick Steps

    The urge has started? Open the tool now, identify the moment and follow the next prompt.

  3. 03
    Trigger Reset Prompts

    Coffee, work stress, after meals: spot the routine and choose a different response.

  4. 04
    Progress & Savings Tracker

    See the steps you have taken and estimate how much you are no longer spending on cigarettes.

  5. 05
    Setback Response Steps

    Had a slip up? Review what happened and choose your next step without giving up.

THE 21 DAY JOURNEY

A STARTING POINT.
NOT AN EMPTY PROMISE.

Twenty one days is the length of the action plan. It's not a guarantee of quitting in 21 days.

DAYS 01, 07

PREPARE.

Map smoking patterns, prepare for a quit attempt and build a support plan.

DAYS 08, 14

RESPOND.

Explore strategies for cravings, difficult situations and old habits.

DAYS 15, 21

KEEP GOING.

Track progress, plan for setbacks and prepare for the weeks ahead.

TWO ADDITIONAL TOOLS · NO EXTRA CHARGE

WHEN QUITTING GETS HARD,
BE READY FOR MORE THAN CRAVINGS.

The main tool focuses on cravings, everyday triggers and your 21 day quit plan. These two distinct bonuses cover other common obstacles that the main tool does not focus on directly.

BOTH BONUSES INCLUDED FREE
Bonus 01: The Sleep & Appetite Survival Kit. Digital quick reference cover with night time reset and appetite awareness features.
BONUS 01 · EXTRA PRACTICAL SUPPORT

The Sleep & Appetite Survival Kit

Restless nights? A changing appetite? Use a separate set of realistic routines when quitting disrupts your usual sleep or eating patterns.

  • An evening wind down checklist for unsettled nights
  • An appetite awareness guide for everyday food choices
  • Simple ways to prepare for tired, hungry or restless moments

Unlike the main Craving SOS, this bonus concentrates on sleep and appetite habits. It does not promise better sleep, weight loss or medical results.

Bonus 02: Social Pressure Defence Scripts. Digital quick reference cover showing ready to use replies to offers of cigarettes.
BONUS 02 · READY TO USE WORDING

Social Pressure Defence Scripts

“Just one won’t hurt.” What will you say? Keep natural, British English replies ready for the next cigarette offer, without awkward explanations.

  • Word for word responses for pubs and social events
  • Polite but firm replies for work breaks and friends
  • Follow up lines for repeated offers or uncomfortable moments

Unlike the main trigger tracker, this bonus gives you actual words to say when other people put you on the spot.

Two different problems. Two separate tools. Both included free as added support.

STRAIGHT TALK

THE PLAN WON'T QUIT FOR YOU.
IT WILL GIVE YOU STEPS TO FOLLOW.

When a craving hits, open your Craving SOS tool and follow a practical next step, right when you need it.

THE MOMENTS THAT MAKE QUITTING HARD

12 EVERYDAY CONVERSATIONS.

Coffee. Stress. Friends. Work breaks. Explore familiar situations and the words people might use when facing cigarette cravings.

Conversation screenshot featuring Sarah about stopping smoking.
Conversation screenshot featuring Mark about stopping smoking.
Conversation screenshot featuring Emily about stopping smoking.
Conversation screenshot featuring David about stopping smoking.
Conversation screenshot featuring Helen about stopping smoking.
Conversation screenshot featuring James about stopping smoking.
Conversation screenshot featuring Patricia about stopping smoking.
Conversation screenshot featuring Tom about stopping smoking.
Conversation screenshot featuring Chris about stopping smoking.
Conversation screenshot featuring Natasha about stopping smoking.
Conversation screenshot featuring Andrew about stopping smoking.
Conversation screenshot featuring Louise about stopping smoking.
YOUR NEXT STEP

YOU’VE PROMISED YOURSELF YOU’LL QUIT.
NOW PREPARE FOR THE HARD MOMENTS.

For one payment of £12, get Craving SOS to open and use during an urge, a 21 day plan to help you keep going and two extra tools for sleep, appetite and social pressure. Don’t wait until you’re desperate for a cigarette to work out what to do next.

  • Craving SOS: practical steps to follow when the urge hits
  • 21 day plan: one manageable action for each day
  • Trigger Reset: prepare for coffee, stress and other smoking cues
  • Progress, savings and setback response tools
  • Bonus 01: Sleep & Appetite Survival Kit
  • Bonus 02: Social Pressure Defence Scripts
QUIT SMOKING · 21 DAY ACTION TOOL
GET THE COMPLETE TOOL FOR
12 × £1.00

Total £12.00

WHEN THE URGE HITS, KNOW YOUR NEXT STEP.

GET MY CRAVING SOS TOOL
One off
Payment
7 Day
Guarantee
No
Subscription
Original seven day money back guarantee seal

7 day money back guarantee

The seven day badge represents a proposed voluntary money back guarantee.

ANY QUESTIONS?

HERE'S THE STRAIGHT ANSWER.

Will this make me stop smoking in 21 days?

No. The 21 days describe the length of the plan. Results vary and quitting can require more time, support and treatment.

Is this a medical treatment?

No. It provides educational, behavioural self help support. It is not a medicine, a medical treatment or a substitute for NHS stop smoking services, your GP or a pharmacist.

Do I need to study anything before using it?

No. This is designed as a quick reference tool, not a course. Open the Craving SOS card when an urge starts and follow the next practical step. Use the 21 day activities for ongoing support between those moments.

Can I use it on my mobile?

The tool is designed for mobile use, with SOS steps to refer to during a craving and short daily actions. The final customer access route will be confirmed before launch.

What if I've already tried to quit?

You can use the worksheets to identify what made previous attempts difficult and build a more specific plan for those situations.

What happens if I slip up?

The tool includes steps to review what triggered the slip up and plan your next move. A setback does not require abandoning a quit attempt; professional support is also available.

Are both bonuses included at no extra charge?

Yes. Both bonuses are included at no extra charge: the Sleep & Appetite Survival Kit and Social Pressure Defence Scripts.

Is £12 a subscription?

No. The proposed checkout price is a one off £12 payment, not a recurring subscription.

THE NEXT URGE WON’T ASK IF YOU’RE READY.
HAVE YOUR NEXT STEP.

When an urge to smoke appears, open the tool and follow a short, practical prompt. Keep the 21 day plan for what comes next.

OPEN IT WHEN THE CRAVING HITS. TAKE THE NEXT STEP.

STOP LETTING CRAVINGS WIN, START NOW
One off payment · Educational support
12 × £1Total £12
GET CONTROL BACK