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Free PDF · Sent personally by Dr Kirath

A doctor-written plan for the first week of quitting.

Cigarettes, vape, shisha, midwakh, dokha. Day-by-day. Built around the specific moments where most quit attempts actually fail — Day 3, the cafe, the post-meal cigarette, the social occasion you didn't pre-plan for.

Doctor-written Evidence-based Multi-substance No spam, ever
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What's inside

Seven days, structured around the moments that actually decide a quit attempt.

Most quit attempts don't fail because the person didn't want it. They fail because nobody walked them through what was coming on Day 3, or what to do at the cafe on Day 5, or how Day 21 is going to feel different from Day 7.

1
The Setup
2
Trigger Map
3
The Wall
4
The Cafe
5
Social Moments
6
Identity Shift
7
Forward Plan
Also included

The toolkit that goes with the seven days.

·
The 4Ds craving toolkit. What to do in the 90 seconds a craving actually lasts. Not motivation — mechanics.
·
A blank Trigger Map worksheet. The one I use with patients in Session 1. Fill it in once and you'll never quit blind again.
·
The chemistry of Day 3. Why the wall feels biological — because it is. Receptor density, half-life, what changes on Day 21.
·
The lapse-vs-relapse distinction. One cigarette is not a failed quit. The doctrine that determines which it is.
About the author

Why a doctor wrote this plan.

I am Dr Kirath Sidhu — Harkirath Singh Harbans Singh — Occupational Health Doctor in Malaysia, HRDC-accredited trainer, and Doctor-Led Quit Coach. I provide occupational health services to manufacturers and corporate clients across Malaysia, and I run a structured online quit-coaching practice for cigarettes, vape, shisha, midwakh and dokha.

The doctor framing exists because behaviour change for tobacco and vaping is a clinical problem dressed as a discipline problem. The people I coach deserve someone who brings the chemistry and the timeline to the work, not someone selling motivation.

Occupational Health Doctor HRDC-Accredited Trainer Penang, Malaysia
One last thing

The plan is yours, whether you ever speak to me again.

No upsell sequence. No pressure. If the plan helps, you'll know within the week. If it doesn't, you'll have a much clearer picture of where the actual gap is.

Sent personally by Dr Kirath within 24 hours. Unsubscribe any time.