For many quitters, substitution or replacement works. I hear you about the obsessive compulsive thoughts you have about smoking-- that may make more work for you as you quit, but it is not an impossible task. You are right --you have to take it one step at a time, one minute. What is your support system and what are your plans for activities other than smoking?
I quit cold turkey and will relate to you one of my substitutions--not as a recommendation, just as a story about how I coped with the compulsion. I drank black coffee. Bitter, strong black coffee. The regular sipping replaced smoking.
Many, many quitters have to consciously make a list of activities that will help them change their behavior.
Some other substitutions that I made--eating candy, hot dogs. Also walking. Walking. Walking. Walking.
In my opinion an action list of things to do should also include concrete actions--mental retraining is fine, but the body needs to move and act.
There is a member of Ex here who says that quitting an addiction is about ending being alone. As addicts we love our secret relationship (addiction). Trusting and joining people rather than hiding out in addiction is a lot harder than chain smoking or smoking or vaping or...etc.
