TIMED TO QUIT

THE TIMER METHOD · BY WILL BROWN

Let the timer make the next decision.

A practical, day-by-day way to taper from your current routine to zero—using the countdown timer already on your phone.

Get the guide · $12 Build your free schedule
  • 15-page digital guide
  • No account or app needed
  • 60-day refund policy
A plan you can see—and follow Cover of 21 Days to Your Last Cigarette by Will Brown

FREE SCHEDULE BUILDER

What does your path to zero look like?

Enter your normal routine. The calculator steps your daily allowance down by one and adjusts the timer interval to fit your waking day.

Instant and private—no email required.

Day 1 interval48 min
Target quit dateOct 4
Avoided by then210

YOUR STARTING PLAN

Your first day, made concrete.

DAY 1 START CARDSep 14

Today, the timer makes the decision.

Keep for today20cigarettes
Set your timer48minutes
  1. Set the timer when you finish—not when you light up.
  2. An alert is permission, not an order. If you skip it, reset.
  3. Use only today’s counted allowance.

The shape of your plan

Enough to see the path—without pretending the arithmetic is the whole method.

Day 1110 cigarettes1 hr 36 min apart
Day 20Your last cigaretteOct 3
Day 21ZeroOct 4
Now you know where you start and when you finish.The guide tells you what to do on every day between them.
Get all 21 days · $12

THE WHOLE IDEA

Decide once. Then follow the clock.

01

Count your waking minutes

Multiply the hours you are normally awake by 60. Sixteen waking hours is 960 minutes.

02

Divide by today’s allowance

At 20 cigarettes, 960 ÷ 20 gives a 48-minute interval. That is your Day 1 timer.

03

Step down by one each day

Tomorrow’s allowance becomes 19, and the gap becomes 51 minutes. Repeat until the count reaches zero.

“You keep smoking, but a timer decides when.”

The Timer Method in one sentence

INSIDE THE GUIDE

More than the math.

The free calculator gives you the schedule. The guide helps you live through it—one day, one craving, and one timer at a time.

  • The complete scheduleA clear daily allowance and timer interval.
  • Seven rules that stay fixedLess negotiating with yourself in the moment.
  • Day-by-day coachingRead only the day you are on.
  • Craving and slip guidancePractical next steps when a day gets difficult.
  • After-Day-21 planA 30-day check-in habit to protect your progress.
A GLIMPSE OF THE SCHEDULE
Day 120 cigarettes48 min
Day 516 cigarettes1 hr
· · ·
Day 192 cigarettes8 hr
Day 201 cigarette16 hr
Day 210 cigarettes24 hr

HONESTLY

This guide is not for everyone.

If you want to quit tomorrow and prefer an abrupt approach, this is not that plan. The Timer Method is for an adult smoker who wants a structured, gradual path and is willing to follow a daily count.

It may fit you if…

  • You want fewer in-the-moment decisions.
  • You prefer a visible finish line.
  • You already have a phone timer.
  • You are ready to track every cigarette.

FROM FIRSTHAND EXPERIENCE

Built while quitting, not from a lecture hall.

Will Brown developed this schedule around his own pack-a-day routine. The guide is candid about what the method can and cannot do: the timer supplies structure; you bring the decision to stop.

FREE SUPPORT MATTERS

You do not have to do this alone.

Call 1-800-QUIT-NOWFree, confidential quitline support Text QUIT to 47848Join the free SmokefreeTXT program See CDC quit optionsCounseling, tools, and medications

COMMON QUESTIONS

Before you start.

Do I have to smoke exactly 20 cigarettes a day?

No. The calculator adapts the schedule to your current daily average and waking hours. A 12-cigarette starting point reaches zero in 13 days; 30 cigarettes takes 31 days.

Does the timer tell me when I must smoke?

No. An alert is permission, not an order. If you do not want a cigarette when it sounds, reset the timer and keep going.

Is this medical treatment?

No. This is a personal-experience guide and scheduling tool, not medical advice or a substitute for care from a qualified professional.

Can I use other quit-smoking support too?

Yes. Talk with your healthcare provider about evidence-based support that fits you. Free counseling is available through 1-800-QUIT-NOW.

What if I slip?

The guide treats one cigarette as a slip, not proof that all progress is lost. Set the timer, return to the day you are on, and keep going.

START WITH A PLAN

Twenty-one days. One timer. $12.

Get the complete 15-page digital guide, including the full schedule, seven rules, daily coaching, custom-schedule formula, and after-Day-21 plan.

$12USD · one-time payment
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60-day refund policy. If the guide is not useful to you, request a refund within 60 days.

For adults 18 and older.