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.
Send me the 7-Day Quit Plan
I'll email it to you within 24 hours. Personally — not from an autoresponder.
Dr Kirath will personally email you the PDF within 24 hours. No spam, ever. Unsubscribe any time.
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.
This plan is Phase 2 of The Quit Stack — the doctor-led framework the practice is built on.
The toolkit that goes with the seven days.
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.
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.
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This is education and behaviour-change coaching, not medical diagnosis or treatment of disease, and is not a substitute for care from your treating physician.