Alone Against the Cigarette Your Emergency Quit Smoking Workbook for the Exact Moment the Craving Hits
By Antonio Vallejo Domingo, Primary Care Nurse and Tobacco Cessation Specialist with over 15 years of clinical experience. Member of SEDET, the Spanish Society of Tobacco Specialists.
There is a moment every smoker knows.
The one where it’s just you and the craving. No willpower left. No one around. And a cigarette feels like the only option.
This quit smoking workbook was designed for exactly that moment.
What Is Alone Against the Cigarette?
Alone Against the Cigarette is a quit smoking workbook unlike any other. It is not a quit plan. It is not a motivational book. It is a practical crisis tool designed to be kept close — in your bag, on your desk, wherever you usually smoke.
When the craving comes, you open it and start. No thinking required.
Why It Works
Studies show that the brain cannot sustain a craving and perform a cognitive task at the same time. A cigarette craving lasts between two and three minutes if you don’t act on it.
This workbook gives you those minutes.
Inside you will find science-based exercises specifically designed to interrupt the craving signal in your brain before it takes hold:
✅ Math exercises and sudokus — mental tasks that block the craving signal immediately
✅ Breathing techniques — structured exercises for when anxiety takes over
✅ Mandalas to color — slow, focused activity that reduces stress and redirects attention
✅ Letters you write to yourself — prepared in calm moments, read when things get hard
✅ Personal motivation lists — your own reasons, in your own words, ready when you need them
How to Use This Quit Smoking Workbook
This workbook is not meant to be read cover to cover.
Keep it with you at all times. When the craving hits, open it anywhere and start one of the exercises. By the time you finish, the craving will have peaked and begun to fade.
No willpower required. Just open it and start.
What Makes This Different
Most quit smoking resources tell you what to do when a craving hits. This workbook makes you do it — immediately, physically, with a pen in your hand.
The difference between knowing a strategy and being able to use it under pressure is practice. This workbook gives you that practice in the exact moment you need it.
Who This Workbook Is For
Anyone who is quitting smoking and wants a practical, immediate tool for the hardest moments.
It works alongside any quit smoking program, nicotine replacement therapy, or medication your doctor has recommended. It requires no preparation and no reading in advance — open it when you need it.
It is also designed to complement professional cessation programs. Patients can begin using it immediately without any additional guidance.
Available Format
📗 Paperback only — $14.99
This workbook is designed to be used with a pen in hand. The physical format is part of the experience.
Get It on Amazon
Get Alone Against the Cigarette on Amazon →
Part of the Smoke-Free Strategy Series
Alone Against the Cigarette is Phase 3 of a three-book clinical system designed to support every stage of your quit smoking journey.
📙 Road to D-Day — The preparation workbook for the week before your Quit Day [enlace página Road to D-Day en tu web]
📗 The Smoker’s Challenge — The scenario-based simulator that trains your brain before the craving hits
Each book works as a standalone tool. Together they form a complete system.
Frequently Asked Questions
Is this quit smoking workbook only useful during a craving? No. The personal letters and motivation lists are designed to be filled in during calm moments before the hard ones arrive. The crisis exercises are for the craving itself. Both parts work together.
Why is this workbook only available in paperback? Because it is designed to be used with a pen in hand. Writing physically, coloring, and solving math problems on paper are all part of how the exercises work. A digital version would defeat the purpose.
Can I use this workbook if I haven’t read The Smoker’s Challenge? Yes. Alone Against the Cigarette works completely as a standalone crisis tool. No prior reading required.
How quickly do the exercises work? Most exercises are designed to occupy your mind for two to three minutes — which is exactly how long a craving lasts before it begins to fade naturally. The goal is not to resist the craving forever, just to outlast its peak.