Step 1: Map where and when you smoke or vape
For three days, jot down every time you smoke or vape: the time, the place, and what you were doing just before. You don't need to cut back yet. The point is to see your pattern.
As you do this, notice how much of it is already shaped by the rules. Utah's state tobacco laws site, cited below, says smoking is banned in indoor places with more than one employee or where the public can enter, and within 25 feet of an entrance, window or air intake where smoking is banned. The state counts vaping and hookah as smoking.
Step 2: Mark the smoke-free stretches in your day
Circle the hours on your map when you're already somewhere you can't smoke or vape: at your desk, in a store, in a classroom. Those are stretches you already get through. Add them up. Many people are surprised by how many hours of a weekday already pass without a cigarette or a vape.
If you're at Weber State, its Ogden campus at 3848 Harrison Blvd falls under PPM 5-48, the Smoke Free Zones policy. It prohibits smoking tobacco products and using electronic tobacco delivery devices in the core campus area, and smoking inside the 25 foot zone around all campus buildings. Class blocks and campus jobs can be long, steady stretches.
Step 3: Pick a format that fits you
Think about what you would actually stick with:
- A coach you meet with one-on-one
- A consulting hypnotist, if you are curious about that approach
- A group that meets on a set schedule
Also decide: in person in Ogden, online, or a mix, and what time of day.
Be realistic about your week. If you work early shifts, an evening group across town may not last. If you are a student, a meeting slot between classes may be easier than one on a weekend. The format you can keep showing up to matters more than the one that sounds most interesting.
Step 4: Shortlist two or three providers
Use the directory to choose a few options. This is a plain listing; we introduce you to independent providers and don't check credentials. Read each provider's description and note anything you want to ask about.
Step 5: Call each one with the same questions
Keep it simple and consistent:
- What happens in the first meeting?
- How many meetings do people typically book?
- What does it cost, and is there a cancellation fee?
- How do they help if you smoke or vape again after your start date?
- Can you reach them between meetings?
If a provider claims it will be easy, keep looking. If you have health questions, those belong with your own doctor or pharmacist.
Step 6: Set a stopping date
Choose a date about one to three weeks out. Avoid weeks with big deadlines, travel or a move. Write it on your calendar and tell someone you trust. Book your first provider meeting a few days before that date.
Step 7: Prepare your spaces
Before the date, clear out lighters, ashtrays, vape devices and refills from your car, bag and home. Plan what you'll do during your usual smoking moments from Step 1: a short walk, a glass of water, a text to a friend.
Step 8: Lean on the gaps
On your start date and after, use the stretches you circled in Step 2. Every hour indoors at work, every class or shift on campus, is time you already know how to spend without smoking or vaping. Stretch those a little further each day.
Step 9: Check in and adjust
After two weeks, look back at your notes with your provider. Which moments were hardest? What helped? Change the plan where you need to. If the provider or format isn't a fit, it's fine to try another from the list.
Keep your notes from Step 1 even after the first weeks. Months later, a stressful week can bring an old habit back to mind, and seeing your own map of triggers helps you plan for it. A slip is information, not a reason to give up on the plan; call your provider and pick up from there.