InnerWork · Course 05 · 21 days

Smoking

Guided audio on the cues and urges that come before a cigarette.

Smoking can become stitched into pauses, stress, company and the expectation of relief. This course looks at that learned loop: the cue, the urge, the familiar movement towards a cigarette, and the story that the sequence cannot be interrupted. It is for reflection, and it does not replace medical advice or a smoking cessation service.

Across 21 counted days, the tracks practise noticing cues without acting on them automatically, letting an urge be present, and returning to your reasons without turning a lapse into an identity.

What the tracks practise

• Noticing the cues that come before a cigarette
• Seeing an urge as an event rather than an order
• Returning to your reasons after a lapse, without shame

Three tracks

• Guided hypnosis · 22 min

  Guided hypnosis on the learned link between a familiar cue, promised relief and smoking.

• Guided affirmations · 15 min

  Spoken lines for your decision, for the moments when an urge is present.

• Guided visualisation · 10 min

  A guided scene of moving through a familiar smoking moment while keeping your choice.

Twenty-one days

Days 1–3 play in order. From day 4, choose any. One counted day per date: a day counts once three-quarters of a track has played, and a missed day is noted, never taken from you. Before and after each listen you rate your urge to smoke from 0 to 10, and the app shows you the line over the weeks.

21 days

Questions

Is guided hypnosis safe?

The tracks are guided listening: a state of focused attention in which you stay aware and in control, and you can stop at any time. InnerNote is for reflection and routine, not a medical service, and it does not diagnose or treat any condition. If you have a diagnosed condition, speak to your clinician first.

Do I need headphones?

Headphones help. Press play, put the phone down, and the track continues on the lock screen and over AirPlay.

What if I miss a day?

The course waits. Days are counted, not calendar days: a missed day is noted and never takes a counted day away, and the next listen is the next counted day.

Where should I listen?

Somewhere you can sit or lie down undisturbed. Don't listen while driving or doing anything that needs your attention.