Anecdotally, this does work -- whenever I have had a break from nicotine pouches, I have done with cigarettes. The big difference is that with cigarettes you have to excuse yourself to go outside. It's much easier to break the habit this way. Though that might be in part how with nicotine pouches the act is different as well. Note that the nicotine content does go down this way -- I would say that the specific brand of cigarettes I roll are around 8mg in "Zyn" equivalent, which are usually sold in varying strengths from 3 to 12mg. Snus is a similar product sold usually at 8 to 24mg, though specific brands at 48mg exist.

The real challenge is that the difference between one cigarette a day and zero is huge, at least for me. Once you are at one cigarette a day, and e.g. commit to it being after a workday, you start waiting for the end of workday. It's easy to start feeling that the day does not begin until that moment. Real withdrawal starts at around day 3 and takes roughly 21 days for me.

I think smoking cessation products like patches and gum is not really helping either. It's still nicotine. I have wanted to try Varenicline, but it requires a doctor's prescription and (seemingly) "strong enough" dependence. I have hated the idea of paying 100 euros for a doctor's appointment to maybe get a prescription that costs me another 100 euros.

I plan to quit nicotine for good next month, when I submit a dissertation. After roughly 7 years of using snus and nicotine pouches, I have noticed that my gums are retracting, and when I eat food, a lot of it gets stuck at my lower teeth, and there are gaps between my teeth. I would not be surprised if I need braces, and in part wish that would solve the problem -- the gum retraction itself is irrecoverable. I have been waiting for a doctor's appointment to have my teeth checked out for about 6 months now. I can't help but think that in the process of doing my dissertation, I have trashed my health, at least to an extent, and now I'm just waiting to get an assessment how badly. Moving on, I think that whatever I'm about to do next, it should be something that I feel like needs no nicotine for motivation.