Now that you have gotten off cigarettes, your task will be staying off. You can expect future cigarette urges to be shorter and milder. They will happen, so get ready for them.

This section will help you stay on course. There are 25 maintenance messages, one for every day from today till the end of your first non-smoking month. Read only one message per day; it is very important that you not read ahead or fall behind.

You can read your daily message at any time; first thing in the morning, last thing at night, or with the first urge of the day.

Use Maintaining Your Course everyday - it will help you remain an ex-smoker.