How to STOP SMOKING FOR GOOD in 5 Days

© 2010 Scot Fetherston

YUNA Health Publishing

All rights reserved.

This program must not be reproduced in any manner, without written permission from the Publisher.  Electronic duplication is allowed, for personal use only for all the “Carry-along Support Tools”, which include the “Cravers’ Code ©” wallet card, the “Insist on the List ©” wallet folder and the “Progress Log ©” pack wrappers, supplied in the “Smoke-Free Key” kit and for free download at our website, STOPSMOKINGFORGOOD.com.

For information regarding using this book for promotions and for volume orders, contact the publisher at: YUNA Health Publishing, 1495 Hobson Ave., Courtenay, B.C. Canada V9N 6P2.

The information contained in this book is true and current, to the best of our knowledge.  All recommendations are made without any guarantee on the part of the author or Publisher, who also disclaim any liability incurred in connection with the use of this data or specific details contained herein.

The advice contained in this book is not intended to be a substitute for medical treatment. Please consult with your family doctor before beginning any cessation program – including this one.  If any advice given to you by your doctor conflicts with the advice contained in this book, please follow the advice of your doctor.

The author wishes to thank all the knowledgeable people who contributed quotes.

Visit http://STOPSMOKINGFORGOOD.com for more information.

Second Edition

May 2010

The world has never suffered a more colossal blight than that caused by smoking.  Smoking is directly responsible for more preventable suffering, illness and death every year, than any other cause in the history of the planet.  The volumes that could be written on the negative impact of smoking would fill many libraries - and research is ongoing. Understandably, this research brings new discoveries.

Each year, key information is uncovered that affects optimal cessation methodology and necessitates ongoing program updating.  For instance, recently scientists from University of Michigan and University of California at Berkeley reported they have further studied test results from the 1998 Lung Health Study - considered to be the definitive study on, among other things, smoking and weight gain.  Their new results suggest that typical weight gain is not 5-7 pounds, as generally believed, but in fact 3 to 4 times higher than that, or closer to 20 pounds!  This new information requires an adjustment in treatment strategy, including intensifying the need for increased physical activity and exercise as well as reductions in consumption of fat and calories.

Another example of program strategy shaping based on current, accurate information is that of physical withdrawal. Not long ago, it was common belief that nicotine remained in our systems for 7 days after cessation.  We now know that nicotine has a half-life in our systems of just 1 hour, rendering it virtually non-existent after 48 hours.  This new information requires another adjustment in treatment recommendations, including the reduced importance of Nicotine Replacement Therapy (NRT) and increased importance of support aids such as the anti-depressant “bupropion”.

This version of our “How to STOP SMOKING FOR GOOD in 5 Days” program, is the most recently updated version available, containing the most current information, always double-checked for accuracy.

Featuring the same, proven craving-handling strategies and powerful behavior and coping methods, as found in the original audio program, this structured, educational, self-help program is now more effective than ever.

The complete, five-session, support program is condensed but complete, filled with current facts and statistics to help you stay focused and motivated, and includes instruction on the most effective, proven behavior techniques available today.

At Stop Smoking For Good.com, we believe accessible education is the key to global smoking cessation.

“How to STOP SMOKING FOR GOOD in 5 Days” is recommended for all smokers and ex-smokers and tobacco users who still crave.

Canadian veteran seminar producer (and smoker of 25 years) Scot Fetherston, originally developed the STOP SMOKING FOR GOOD program as a 5-session, classroom program in 1999.  It was later further developed, with assistance from Scot’s addictions counselor brother, Mark and produced as a 10-piece audio retail kit, available at STOPSMOKINGFORGOOD.com since early 2003.

Continually updated since its original writing, this 2010 version is the most complete program yet.  

Is This Program Right For You?

Only When You’re Ready

The Program

Get All the Help You Can Get

Choose Your Stop Day

A Program for Everyone

Put In the Work and the Results Will Come

Your Personal Support Team

Do it for “You”

The "Q" Word

Triggers and Pack Wrappers

Visualization

Education Makes All the Difference

We Just Go Along With It

Decision Making 101

Short Term Benefits

Long Term Benefits

Smoking and Women

More Great Reasons to Stop Smoking

Controlling Stress

Fear Schmere

Weight Gain

Changes

You Win!

How would you handle a second chance?

Nicotine Provides a Quick Buzz …

It’s all a Big Lie

Time to Resume Control

Module One Assignment

Relaxation Exercise

Module One Visualization Exercise

Smoking Is Big Business

You’re Just a Number

Preying on our Youth

Hollywood’s Role 

Hollywood’s Response

What’s It Really All About

We’ve All Been Duped

Your “Personal Top 10”

You’re a Winner!

The Nature of the Habit 

Every Smoker Becomes a Spokesperson

You’re Worth It!

Startling Statistics

Module Two Assignment

Module Two Affirmation

Module Two Visualization Exercise



lV
Module Three

Like Finding Money in the Street

More Motivation

Lets Look At Cigarettes From A New Angle

Beware: What You Don’t See Can Hurt You

What About “Addiction?”

Addiction - Assmiction.  Why Do We Really Smoke?

More On the Two Main Reasons

Support Habits

The Original Anti-Reward System

You Become What You Believe

Repetition Works

Our Greedy Subconscious

More On Physical Addiction

Module Three Assignment

Module Three Daily Affirmation

The Goal

Paint Your Own Picture 

Finish With the Lies

Be Honest With Yourself          

Honesty Default 

A New Choice 

Just Let It Happen 

The Predictable Nature of Cravings 

Guaranteed Success Every Time 

The “Big” Decision

The “Real” Cost Of Smoking

Let’s Accept The Responsibility

It’s All Up To You

An All-New You 

More Health Issues 

One Final Thought 

Module Four Assignment

Module Four Affirmation

Something New to Love 

Keeping It A Choice

Deprivation

Putting It Together

The Craver’s Code

Practical Application

Rewards 

What Else to Expect 

A Personal Commitment 

Part B: Staying Stopped For Good 

You’re Not Smoking – Now What? 

What Will We Do With Ourselves? 

Distract Yourself

You Are Prepared

Keep It Positive 

Prepare to be Questioned 

Same Habits For 2 Weeks 

Ups and Downs 

Avoid H.A.L.T. 

Replacing Negatives 

Substitution

Watch Your Mouth 

Metabolism Change 

No More Fear 

Your New Lifestyle

A Final Word

Carry-Along Support Tools

“Cravers’ Code” wallet card

“Insist on the List” wallet folder

INTRODUCTION

Welcome to the “How to STOP SMOKING FOR GOOD in 5 Days” program - a practical, step-by-step smoking cessation guide.

During this one-time Introduction / orientation, we'll introduce you to the program and explain how to achieve maximum results, with the least possible effort.

The information contained in this book is of an educational nature, but is certainly not intended to be a substitute for medical advice or treatment.

You are encouraged to consult with your family doctor or other suitable healthcare professional, before you begin any smoking cessation program, including this one.

It should be noted that this program has been written as if every participant is a practicing cigarette smoker, physically able to perform all the recommended exercises.

Whether you are currently smoking or not and whether you became dependant on cigarettes, or any other form of nicotine delivery, such as pipe tobacco, snuff or chewing tobacco - if you crave nicotine, please listen on.

Is This Program Right For You?

“How to STOP SMOKING FOR GOOD in 5 Days” is recommended for all smokers and ex-smokers and nicotine users who still crave.

You can benefit from this program if, within 30 minutes or so from putting out your last cigarette, you begin to experience withdrawal symptoms or craving pangs, including:

·         Mood swings

·         Irritability

·         Anxiety

·         Depression

·         Fatigue

·         Difficulty concentrating

·         Problems with sleep

You can also benefit from this program if you crave tobacco products occasionally and would like help to deal with those cravings.

We won’t lie to you and tell you that it’s going to be easy – there is no “cure”.  But what we can do is supply you with the information and tools necessary to make the job more manageable. 

Breaking the cycle can be a difficult and often confusing process – but it’s well worth the effort.

"When patterns are broken, new worlds emerge." -- Tuli Kupferberg

Nothing can improve your life faster than stopping smoking. You’ll feel better, smell better, look better and live longer.

The purpose of this program is to help guide you through the process of stopping smoking, using up to date facts, statistics and study results along with modern coping methods and behavior modification techniques – all presented in a condensed, easy to follow 5-Module program.

This combination of facts and methods has been proven highly effective in countless classroom cessation programs around the world and is now uniquely presented here, in this convenient paperback format.

So although you can't watch the teacher up at the front of the classroom, this convenient, full-length program is yours to keep, carry and consult anytime you like, as often as you like.

You are encouraged to keep it close and take advantage of the fact that, from now on, help will always be here with you, whenever you need it.  No more going it alone.

“Do not let what you cannot do interfere with what you can do.” - John Wooden, basketball coach

Only When You’re Ready

Are you ready to quit smoking?

Like most smokers considering packing it in, you’ve likely already made one or more serious attempts, so you have an idea of what you’re up against. 

You know that the decision eventually involves a major commitment and comes with certain difficulties and complexities – not to mention a powerful feeling of loss.  

Fortunately, you also likely understand that, along with the negative, there is a positive side to successful cessation.

With the help of this program, you can ease the impact of the negative aspects of the process, while shifting your focus toward the positive benefits you’ll receive when you stop smoking. 

We’ll also help you build motivation, but you'll still need to call upon personal strengths and mental energy to ensure a smooth, positive, successful transition.  So it's recommended that, if possible, you commence your stop smoking program, only when your general stress level is manageable and providing that you are not currently suffering from deep depression. 

Additionally, you'll want to stay focused, so if possible, don’t begin your cessation program just before, during or shortly after a major life event.  That may include weddings, the “Holiday Season”, funerals, etc. 

Also, please don't be tempted to stop smoking during stressful experiences, such as illness of a loved one and whenever possible, put it off until a less traumatic time.  Keep in mind, such experiences can often be used as motivation to improve your personal well-being and stop smoking, when the time is right and stress levels are lower. 

“Always bear in mind that your own resolution to succeed is more important than any other one thing.”  – Abraham Lincoln, 16th US president

The Program

The “How to STOP SMOKING FOR GOOD in 5 Days” program is broken up into 5 main sections or Modules, with carry-along support tools (see final pages) including the “Cravers’ Code” wallet card, the “Insist on the List” wallet folder and the “Progress Log” pack wrappers.

Module One is primarily devoted to motivation, with an introduction to many of the great benefits you will receive when you stop smoking.

Module Two begins exploring the complete smoking picture, including how we got started, and why we keep smoking, even when we know it's dangerous.  We'll examine tobacco use and it’s connection with the media, including Hollywood's role.  And from time to time, we'll feature once-secret quotes from tobacco company records and documents.

Module Three starts off with more motivation and then shifts focus onto cigarettes, exploring them from the inside out.  You'll uncover some surprising truths about addiction during this session and about the powerful role that your subconscious plays.

During Module Four, we'll talk about choices and decision-making and how to capitalize on cravings' weaknesses. This is when we’ll begin to develop your craving-handling strategy.

In Module Five we'll explore the very heart of the addiction and blast it apart from the inside out.  You’ll learn to harness the power of your new knowledge and take control of cravings and the habit.  Halfway through Module 5, we'll ask you if you feel ready to make "the commitment".  If you aren’t ready by then, you're likely to be after experimenting with your craving-handling strategy, through practical application, in a non-threatening environment.

During the second half of Module 5, we'll supply some powerful behavior modification methods and other effective techniques for dealing with issues like weight-gain and avoiding possible stressful situations that may come your way.

By the end of the program, you will feel more ready to commit yourself to stopping smoking, than at any other time in your life.

Studies show that being prepared greatly increases your chances of success and makes the process of stopping smoking much easier.

And that's the time to do it - when you are ready and when you feel ready; when your confidence level is at an all-time high; when you're in "the zone".  This program has been designed to help get you there.

“Efforts and courage are not enough without purpose and direction.”
– John F. Kennedy, 35th US president

If you are currently a practicing smoker, you are encouraged to continue smoking throughout the entire program and through the countdown to your scheduled “stop-day”.

Cutting back increases your exposure to toxins through a process referred to as "compensatory smoking" - in order to maintain the bodies “happy” level of nicotine, deeper longer inhalation is required. Studies show smokers who decreased their smoking, experienced a four- to eight-fold increased exposure to toxins per cigarette, as compared with light smokers.

Regardless of your circumstances, this program can be tailored to fit your needs. 

Taken over 5 consecutive days, at one Module per day, will provide a 5-day countdown to your “stop day”.

Taken over a 5 week period, at one Module per week, provides a 5-week countdown.

If you are on a 10-week or 6-week NRT (Nicotine Replacement Therapy) program, or not currently using tobacco daily, you are encouraged to read the entire book now and use the program’s daily exercises throughout the length of your treatment.

Get All the Help You Can Get

Your doctor may recommend one of the many NRTs, or nicotine replacement products, available such as the patch, inhaler, nicotine gum or even nicotine lozenges.  Although widely used and popular, please keep in mind that NRTs deal with the physical aspect of the addiction only and all major NRT manufacturers recommend using their product with a support program like “How to Stop Smoking For Good in 5 Days”.

The ideal compliment to your NRT program, “How to Stop Smoking For Good in 5 Days” provides the education and support needed to improve your chance of long-term success.  NRTs have an advertised success rate of, "double the cold-turkey rate" which is around 3%.  But what most people don’t know is that combined with a cessation program, success rates skyrocket!

"...a combination of behavioral counseling and pharmacological treatment can boost success up to 10 times." -  U.S. Surgeon General

Without support, fully 50% of all NRT users are smoking again within one year. But when you combine NRTs with a support program, you can expect a success rate many, many times higher than that. You will be addressing both sides of the addiction, simultaneously and that makes all the difference.

Using Nrt’s incorrectly could be hazardous to your health. New studies have found an increased risk of mouth cancer when nicotine gum and lozenges are used for prolonged periods. Also, when nicotine is combined with stomach acid, new evidence suggests it produces detectable levels of carcinogenic compounds. Nicotine has also been found to increase the growth of tumors. So before you choose an NRT, we suggest you carefully weigh your options and if you do choose to go the NRT route, be sure to follow the directions closely. These new study findings on nicotine and it’s dangers should also be considered by anyone using nicotine products like snus and chewing tobacco.

Your doctor may prescribe "bupropion" under the brand names: "Zyban" or “Wellbutrin”. Another popular prescription drug available is “Chantrix”. Many people have found these non-addictive prescription drugs to be wonderfully effective at reducing occurrences and severity of withdrawal symptoms.  As some of these withdrawal symptoms mimic the symptoms of depression, it’s not hard to understand why these popular anti-depressants are so successful for aiding smoking cessation.  If you plan to use these drugs, you’ll need to get started on them at least one week prior to your scheduled “stop day”. Please consult your doctor.

Combining an educational support program such as this one, with your prescription, can greatly improve your chances for success, by providing support beyond the drug’s reach.  This program can assist with issues such as coping with behavioral change and weight gain while providing a solid craving-handling strategy to use every time they strike - even after your prescription is finished.

Other popular methods including hypnosis, laser, acupuncture, acupressure and fake cigarettes, all have the possibility of increased success when used with an educational, support program like this one

There are many proven methods that are not expounded upon in this text that you may find helpful, including Support Groups, Telephone-Quitlines, Meditation, Feng shui, Aromatherapy, Yoga, Tai Chi, Massage Therapy, and several others.  There is also a wealth of supportive information available online.  Studies show, the more methods and strategies you employ, the better your chances are for long-term success.

“Energy and persistence conquer all things.” – Benjamin Franklin

Choose Your Stop Day

You are never too old or too addicted to stop smoking.

If you are not currently smoking or using tobacco products, you have no need for a “stop day” and "pack wrappers".  But if you are a practicing tobacco user and you want to stop, establishing a firm stop-date is the very first thing for you to do.  Choosing an official "stop day" will also help you to determine how to get the most from this program.

When choosing this day, consider your type of personality:

·         Would you describe yourself as addiction-prone? 

·         Are there other members of your family that are addiction-prone? 

·         What type of smoker are you? 

·         Is smoking a problem for you? 

·         How long have you been smoking – two weeks?  25 years? 

·         How heavy of a smoker are you, - a couple of cigarettes a day or a couple of packs a day? 

·         When do you smoke? 

·         Are you a "special occasion" smoker or is a "smoke break" when you don't have one hanging off your bottom lip? 

·         How committed are you to making a change? 

·         How ready do you feel? 

Be honest with yourself and this quick little self-assessment will help you decide on a “stop-day” anywhere from 5 days to 5 weeks from now.

If you've been smoking for a number of years and consider yourself a heavy smoker, a longer countdown will give you the extra time you need to prepare.  If a more gradual program is right for you, mark your “stop-day” on your calendar and then spend all the time you need - up to 5 weeks - preparing yourself for your day, reading as necessary and performing the simple exercises throughout each week.

For those of you who have already stopped smoking or who are using nicotine replacement products please use the program as it is, without the countdown to “stop-day”.  

If you are currently smoking, the quickest way through is a 5-day program, reading to one Module per day, beginning with Module One and with Day 5 as your scheduled “stop-day”.

Regardless of when your scheduled “stop-day” is, it’s important to pick a day and then just stick with it, for now.  Even if you aren’t sure if you will follow through, go ahead and mark a day on the calendar and forget about it, for now.  Go ahead - you’ve got nothing to lose.

“The man who insists upon seeing with perfect clearness before he decides, never decides.” – Henri-Frederic Amiel, philosopher, educator

A Program for Everyone

During the development of the program, every effort was made to keep it condensed, packing as much information as possible, into the fewest number of pages.  No matter what your level of addiction, this program can help you - but it works best when you use it every day, one Module at a time.

The more you acquaint yourself with the information in this program, the more your new knowledge will boost your self-confidence and strengthen your will to succeed.

Repetition will produce the strongest, longest-lasting results. Studies show the average person learns best after seeing something 6 times, so please don’t be afraid to consult this book regularly and read it often. 

We recommend that you spend a little time getting to know each Module.

In order to provide a complete, educational program, we’ve written it as if you know nothing about smoking cessation - but if you do, we‘ll try to keep it interesting. 

Some of the information you will read in this program will be familiar to you.  For instance, during Module One, we talk about your senses of taste and smell improving when you stop smoking.  You are likely to be aware of that fact already, but we can't be sure. 

Later in the program we’ll look at those senses again, but from a new angle.  For instance, have you ever considered putting a value on them?  Attaching a monetary value to important things in your life such as your senses of taste and smell, can help you to determine the real cost of smoking, to you personally - which can also ultimately serve to help you maintain motivation and provide strength to make an informed, rational decision at craving time.  We all want to reach that point and education can get us there quicker than any other method.

“Intellectual growth should commence at birth and cease only at death”  - Albert Einstein

Put In the Work and the Results Will Come

In North America today, for every smoker, there is an ex-smoker.  The biggest difference between the two groups is that one has lived through the physical withdrawal and then learned to deal with craving – and the other hasn’t.

Most ex-smokers made several failed attempts to stop smoking  (the average is 7) before they acquired the knowledge needed for long-term success.

With these ex-smokers, we all share the same decision of whether to smoke, or not to smoke, when craving strikes.  We all get the same urges – ex-smokers just choose a different reaction. 

Focusing on the reasons for not smoking and the benefits achieved when you don't, will bring you closer to the knowledge level of an ex-smoker. 

You’ll also want to increase your coping skills and make some adjustments to your behavior.  We’ve supplied special exercises at the end of each of the first 4 Modules to help with that. 

Your participation in these proven behavior exercises - even if it feels foreign or uncomfortable at first, will play an important role in your overall success.  We urge you to give them a try - and promise your effort will be rewarded.

"I've always believed that if you put in the work, the results will come. I don't do things half-heartedly because I know if I do, then I can expect half-hearted results."  - Michael Jordan, world-famous basketball player

Your Personal Support Team

During the first few days, stopping smoking is difficult but then, by using methods outlined in the program, staying stopped is relatively easy. 

But for those first few, critical days, while you may not want your new lifestyle choice to be the main focus of every conversation, enlisting the support of friends and family can be a big help.

Sure, putting it out in the spotlight can add to your discomfort but at the same time, it's important to take advantage of the power in numbers. The solution is to make a point of assembling your "Personal Support Team" before you finish this program.

Just inform them that you've decided to make some changes in your life and as of your selected "stop-day", you plan to no longer smoke a cigarette when you crave one. It's important to impress upon them that you are serious about this decision and depending on the situation, ask for their support.

Although, to admit that you need to make a change in your life, can often require courage, this is truly worth the effort.  Having a "Personal Support Team" can make the difference between success and that other word.

Tell smoking friends about your pending “stop day” and that for the first while, it’s going to be in your best interests to stay away from smoke.  True friends will understand and support your decision.  Friendship isn’t based on whether you smoke or not.

If you live with someone who smokes, or spend time with someone who smokes, consider sharing this program and stopping together. You can share this book and print an extra copy of the “carry-along tools” found on the back pages or at our website.  Take advantage of the power in numbers and work as a team.  With the people close to you supporting your efforts, you can improve your chances for long-term success - and ultimately make the job of stopping smoking, easier.

If stopping together is not an option, talk to the person or people about not smoking indoors and around you and not leaving cigarette packages, ashtrays, etc. laying around, at least for the first while.  Try to avoid being in a situation where it’s easy to reach for a smoke - and be prepared to turn one down, if offered.

The "craving to craving" method, outlined in this program, reduces the addiction down to one craving at a time and helps you to assume control over it.  Soon you'll find that the "I didn't light a cigarette when I wanted to," decision is an easy one to make. 

You may not wish to make your new lifestyle change the primary topic of every conversation.  So consider informing your support team that you'll come to them for help, if you need it - and if it's O.K. with them, maybe you should be the only one to bring up the subject for the first while.  That way you’re in control and can talk about it only if and when you want to.

"Success in any endeavor does not happen by accident.  Rather, it's the result of deliberate decisions, conscious effort, and immense persist-ence... all directed at specific goals." -- Gary Ryan Blair, Author and Motivational Speaker

Do it for “You”

When announcing your intentions to your team, keep in mind that ultimately you are doing this for you, not them.

It's important for you to believe that you are worth it - that you are worthy of all the wonderful, personal benefits that become yours again when you don't smoke.

Believe in yourself and the value that you put on yourself.  There is no possible change that you can make that will benefit you more than stopping smoking.

Certainly everyone around you will also benefit from your example and from a safety standpoint, but be 100% clear about the fact that you are stopping smoking for you, the one who stands to benefit the most.  Then you can avoid setting yourself up for failure down the road.  Be sure to never feel you are doing this for them.  You don't want any of these people to become your "reason" to start smoking again sometime in the future.

If you stop smoking for someone or something other than yourself, you always run the risk of getting angry - then having a cigarette to "get back at them", or something to that effect. 

You don't want to have any other reasons to start smoking again.  So be aware to not set up anyone in your "Support Team" as a possible, future "fall guy".

“There’s only one corner of the universe you can be certain of improving and that’s your own self.”  – Aldous Huxley

The "Q" Word

Here's an unusual thought for you: When speaking of the smoking habit, many people use the word, "quit", as in to say, "I quit smoking".  We recommend that you avoid using the phrase, "quit smoking" and want you to consider never using it again. Here’s why:

Most smokers and ex-smokers will crave cigarettes, on and off, for the rest of their lives.  Each time we crave, we will make a decision - either to remain smoke-free and live through the craving, or to make the craving go away by lighting up a smoke.

Using the "Q" word as in "to quit smoking," has a very final feel to it and as we will always be addicted to nicotine, no one will never really ever know if they "quit", for sure, until it's all over.

To say we "quit" attempts to predict the future, pre-determining your choices - and that's a lot of extra, unnecessary weight on you shoulders.

It also forces you to deal with the entire addiction every time you crave and with your decision pre-determined, the choice aspect of the decision is taken away. That’s just more needless pressure - and 100% avoidable.

As long as you have freewill, the choice to smoke or not to smoke will always be yours. 

Learning to control one craving at a time, rather than dealing with the entire addiction every time you crave, makes the transition much, much easier to handle.

“Quit” is all negative and this program is about stressing the positive aspects enjoyed through not smoking.  Using “quit” may make kicking the habit more difficult for you.

Using the "Q" word signals our subconscious that we are in for major upheaval and discomfort and planning to deprive it of the daily buzz and force it to live through craving without nicotine forever.  It's only a little four-lettered word but it can have a colossal negative impact, so it's a great one to avoid.

As a positive substitute for "quit", we'll show you how to use the "Insist on the List" wallet folder - but that's later in the program. In the meantime, consider eliminating the “Q” word from your vocabulary.

Stopping smoking is really a change in lifestyle. It’s not a single decision, but a series of small, identical ones that add up to a big transformation in your life. 

Stopping smoking is about reacting differently to craving prompts and about getting to know the “how” and “whys” of successful cessation and using truth and honesty to take control.

“The ideals that have lighted my way, and time after time have given me new courage to face life cheerfully, have been kindness, beauty and truth.”  - Albert Einstein, physicist

Triggers and Pack Wrappers

If you are using NRTs or are currently not smoking, you won't have any need for the "Progress Log" pack wrappers.  But if you are currently smoking, you'll want to start to keep track of triggers - and this is a great way to do it. (See the back pages for cut-outs and information regarding free downloads)

When do you desire a cigarette?  Pretty much every time you hear the word, right?  Do you really know what's pushing your smoking buttons?

We are bombarded with hundreds of triggers all day, every day. Each day, you will face several images related to smoking and triggers that stimulate you and tempt you to smoke.

The unusual nature of this addiction, where your subconscious works on you to light up every 30 minutes or so, as the withdrawal symptoms set in, demands to light up can come from a multitude of different sources, absorbed consciously and subconsciously.

Seeing someone light up will do it.  Seeing or hearing your brand mentioned will do it.  Receiving good news; receiving bad news; even seeing the word "cigarette" has been proven to be all that is required to trigger a "light up".  The world is full of triggers for smokers.

We need a closer look at exactly what's happening when we do light up, to get a clear picture of the "whys" and "whens" of our habit.  By keeping a record of light-ups, you will learn to cope with your personal "crumple zones" in your mind first - before ever having to deal with them in real life.

Most people rarely notice what triggers their desire to smoke at any given time.  For most smokers, it's a “want one / light one” sort of habit.

This technique, the “STOP SMOKING FOR GOOD Progress Log" pack wrappers, found in the back of this book, effectively puts an end to that cycle, assuring awareness of every cigarette smoked, likely for the first time in many years, if ever.

We will explore the “Progress Log” pack wrappers in more detail at the end of Module One.

Visualization

At the conclusion of each of the first 4 Modules, you will be provided 2 short behavior exercises. The first is the “Visualization Exercise”.

The world's top athletes and Fortune 500 executives have used visualization successfully to help shape behavior, strengthen coping skills and to achieve greatness.

“What we think, we become.” – Buddha

People from all walks of life have made wonderful things happen in their lives through visualization.  It's a very powerful technique.

We are very visually minded, learning best through pictures.  Our subconscious can’t tell the difference between real and imagined, so when it comes to forming new habits, the more you picture yourself as the person you want to be, the faster you’ll become that person.

By visualizing yourself as a non-smoker, in the same situations that you have been in as a smoker, you will ease your "real life" transition. These are just "mental rehearsals" of real-life situations – but minus the cigarette. This is a wonderful method to tip the scales in your favor and to get your subconscious in the habit of working on your side. 

Here's all you need to do: If possible, find a quiet, darkened room, away from everyone and everything, perhaps with your favorite soft music playing quietly in the background. Choose a comfortable easy chair or recline on your bed, sitting up.

It's fun.  And don't worry if you are new to this and it feels a little awkward at first.  You’re stepping out of your comfort zone to perform this exercise and any time you do that it feels a little awkward at first. Just stick with it and soon you’ll find your Visualization Session an enjoyable, important part of your day. (Force it for a while, if you must.  It's truly worth the effort.) If it doesn’t seem to work for you, just keep at it.  The impact and clarity will improve with time.

"Wake up with a smile and go after life... live it, enjoy it, taste it, smell it, feel it." -- Joe Knapp

Smoking has evolved into a "special time" for many smokers, where short blocks of time are set aside and special places are designated especially for the purpose of "taking a smoke break".

If you take the cigarette out of the equation, would there really be a need for anyone to take 20 "breaks" a day?  What would you do 20 times a day for 10 minutes each time?  At 10 minutes for each smoke, it takes 200 minutes (over 3 hours) per day to smoke a pack a day. 

Be sure to allow yourself 15 to 20 minutes each day for your visualization "break" each day.

Please refer to the “Relaxation Exercise” found at the end of Module One before performing your daily visualization.

Daily Affirmations

It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.  - Muhammad Ali

The second exercise you will receive each day is the “Daily Affirmation”.  These are also used successfully by many of the world's top athletes and Fortune 500 executives.

Daily Affirmations are just a short, positive phrase that you repeat to yourself throughout the day.  They help us to maintain a positive focus throughout the entire smoking cessation process.  Affirmations also provide considerable strength and the energy required to make constructive, positive decisions when your commitment is challenged.

You will see that for the time and effort required, the benefits achieved from Daily Affirmations are well worth it.

You are encouraged to perform the assigned exercises every day and refer to the information in all five Modules as often as possible.

“A man is but the product of his thoughts what he thinks, he becomes.”  - Mahatma Gandhi

This concludes the Introduction.  Please progress to Module 1 to begin your “How to Stop Smoking For Good in 5 Days” program.