@Woodlander
Usually smokers smoke one package per day.
The addition is like that:
24 hours - 8 asleep = 16 hours.
Every hour the nicotine has to be refreshed, because it leaves the blood during one hour.
Nobody smokes 13 cigarettes, everybody 16 to 20.
The other 3 or 4 cigarettes in the package are smoked with a special action like leaving home or office, having a coffee, telefone is ringing and so on. They are additional. If nobody calls, this cigarette stayes in the package.
After you reached the 16 cigarettes, leaving the additional away, then next step can be to reduce the nicotine dose per cigarette.
Different brands contain a different amount of nicotine. For example round about:
Marlboro red 0,8
Marlboro lights 0,5
Philipp Morris 0,4
Phillip Morris No1 only 0,1
If you smoke 16 cigarettes of Philipp Morris No1 the amount of nicotine is identic with two Marlboro red !!!
With that system or thinner hand rolled cigarettes you can slowly reduce the nicotine, keeping on smoking one per hour, untill you think in end about, that counted in red Marlboros, you smoke only two a day, but not as a shock but on a constantly level, which just is next to nothing .
That works good.
(If you do not start smoking again like me...)
Should you fall back, buy a Philipp Morris No1 and smoke only one. So the damage is low, far lower than smoking a red Marlboro.