Nobody can convince you to quit smoking and we're not going to try. Only YOU can do it. It takes effort and determination. Many have succeeded with this very same method, and you can too. The hardest thing for you to do in this program is to actually DECIDE you are going to quit, and have a vision of what your life will be like without it!
You’ve already made a big step in that direction by coming here to this website. There are no gimmicks! We are going to teach you how to use 15 effective steps which will help you make your desire to quite easier and more likely to accomplish!
We want you to use your faith and trust in this program to follow each of the steps to the letter every day for the next 21 days. Is that fair enough to ask? Can you do it? (SHOUT, "YES!")
The reason this system is so successful is because it is helpful in turning off the longing, the desire, and the craving for a cigarette which has helped prevented you from quitting successfully in the past. This, coupled with your firm desire and commitment to quit, along with your new vision for your life post-smoking, will help you quit - and quit for good!
I have a sincere promise that I’d like to make to you, and then I’d like to have you make one to me and yourself. My promise to you is this: If you will forget all the past experiences you’ve already had trying to quit, and follow every single step you learn every day for 3 weeks, you will be a NONSMOKER in 3 weeks!
But there is only one way for you to find out how great this system really is, you have to do it! So I am going to ask you to trust me for the next 21 days, and I’m going to ask you to make a commitment to me and to yourself, that you will follow this program!
Now, please write your own DECLARATION of INDEPENDENCE, once finished you may continue on.......
PART 2: Triggers - Pavlov and His Dogs
Remember back to when you first began smoking, you had to get your body accustomed to it? Your body tried to reject it, and you coughed and wheezed! It was painful and uncomfortable. But you wanted to smoke.....even though it is suspect, you thought you had a good reason to put up with the pain to become a smoker. Well, lets just rewind.....in your Declaration of Independence you now have identified the reasons for which you will now be willing to go through pain and suffering to become the opposite...a NONSMOKER! Ironic, but true!
To put some interesting science behind this, have you heard of Pavlov and his famous dogs? He put a dog in a cage with a special device attached to its throat that registered each time the dog salivated. Whenever Pavlov put food in front of the dog, the machine registered. Pavlov rang a bell and the dog did not salivate. Once he proved that the bell did not make the dog salivate, he placed food in front of the dog and the machine registered. He then rang a bell each time he fed the dog. In a short time all he had to do was to ring the bell and the dog salivated because it expected food. The dog had been conditioned to salivate when the bell rang. "Bells", or conditioning, affects us all, and smokers are no different. There are all kinds of bells which tell the brain..."where's my cigarette”. Some of these urges, or "bells" for a cigarette come when drinking coffee, or right after a meal, or when drinking alcohol. These bells can come with certain groups of friends, and definitely when around others who smoke! So, question for you: "When do you most want to smoke?" There may be several bells for you. Take the time to list them NOW, then continue to read once you are finished......
Please write them down now...
Learning how to turn off these conditioning's will allow you to quit easier. So, lets move on, now that we have identified your bells!
PART 3: Crushing the Habit
So, now you have found your reasons to quite and put them in your Declaration of Independence, you have declared you independence from this expensive and harmful habit, and you have identified your specific bells to which you have been conditioned. NOW lets move forward and give you the 15 STEP PROGRAM!
First, please take out your pack/packs of cigarettes. Go get any cigarettes that you have stashed, don't give yourself a reason to fall! You have your:
you have you Declaration,
you have your bells identified,
.....now its time to consummate your commitment! It's time to:
CRUSH any remaining Cigarettes!
Go ahead, crush them! I know they cost you money, it represents a lot of hours you worked, but that is the past, if that is what you chose to spend you hard earned money on...something that destroys your health and well being, you have decided to never do it again....remember you are not fearful! You are POWERFUL and you are beginning a NEW LIFE, one without this nasty habit! So lets CRUSH THEM!
That took a lot of courage! Now you are officially a non-smoker!
Now, the 11 steps to help you get there...
PART 4: The Steps
11 Steps: Step 1 – AVOID THE TRIGGERS! Step 2 – GET PREPARED DAILY Step 3 – CLEAN MOUTH Step 4 – EAT BREAKFAST Step 5 – GRAPEFRUIT JUICE & VIT C Step 6 – ORAL HYGENE AFTER EVERY MEAL Step 7 – SNACKS Step 8 – LET OTHERS KNOW Step 10 – HELP OTHERS QUIT Step 10 – HANG REMINDERS Step 11 – FILL THE VOID
At the end of this section you will find a "THE LIST" of items...please take this with you to the grocery store and get all the supplies you will need for 1 week.
Step 1 – AVOID THE TRIGGERS!
These bells can affect you via any of the senses: sight, touch, smell, hearing, or taste. Don't underestimate the power of your bells! You may be able to hold out for a while, or even a few days, but why risk it when it is easy to prepare to avoid them, here's what you need to do: First of all, and hopefully, obviously, you MUST get rid of ALL smoking things, i.e. lighters, (use matches from now on, or if you used matches then move to lighters), ash trays, and I don't care how cool you think they are! Get your car detailed...... "but that costs money", you say. Use the money you save, sometimes as much as $100 in the first week, to clean your car, because remember, your a NON SMOKER now! Finally, wash your clothes, as you quite smoking your sense of smell and taste will become sharper and you do not want to be doing great only to be tempted to fall because of unwashed clothes! Even the smell of smoke will be a trigger for you to pick the habit up again! ***BELLS THAT HAVE TO BE ELIMINATED...for 2 weeks: COFFEE, TEA, ALCOHOL*** Okay, I know what you are thinking.....no coffee, tea or alcohol throughout this whole week??!! But, as long as we are being honest with each other, you know as well as I do that you cannot drink any of these without experiencing the cigarette trigger! Think about it and you will see I am right! If you choose to deviate from this program - it is ultimately your choice - that bell will ring, and you will eventually go back to smoking. You may have the initial strength to ignore the bell and think you can get away with having a cup of coffee, or a beer with some friends. Others have also thought they could do this and, as a result, they are still smokers today. You can deal with it for a while, but sooner or later it will cause you to break down. Remember, we are only talking about seven days. Of course we’d like you to consider refraining from these beverages from now on - these have also been found to be unhealthy substances. But for this program we are only asking for seven days. Remember this when reading STEP 2 - Being Prepared.... I know you, you are a little socialite:-) I am sure that you will have social plans to be with people who will be both drinking and smoking sometime during the next 2 weeks. DO NOT say: "Oh, I have plans this week, I will just start the program next week." Please don't be one of those people full of good intentions that live life only planning for their tomorrows...LIVE YOUR DREAMS AND GOALS TODAY! You don't need to cancel, simply ask your friends to alter their plans, just for this week, and while your at it, tell them what you are doing - say: "I am quitting my smoking!" They will respect you for that, because chances are they wish they could, and you just may be the means of giving them the needed confidence to quit!
COMMITMENT: Will you identify your personal bells/triggers and completely eliminate them from your life and environment? SHOUT, "YES!" And will you refrain from drinking coffee, tea, and alcohol for 14 days? SHOUT, "YES!"
Step 2 – GET PREPARED DAILY There are three ways for you to be prepared:
Gaining the knowledge of how your body responds to triggers and what you can do to avoid them.
Have all the necessary materials required to fulfill all the 15 steps every day for a week. Knowing what to do isn’t enough if you don’t have the materials.
Begin EACH DAY studying the 15 steps and recommit yourself to completely follow each and every one of them throughout the day. Reminding yourself every day of the 15 steps is critical to break your habits, so you won’t forget what you must do.
Finally, remember, just take it one day at a time.
COMMITMENT: Will you study the 15 steps at the start of each day? SHOUT, "YES!"
Step 3 – CLEAN MOUTH The moment you wake up in the morning, you must immediately jump right out of bed and head for the bathroom to brush your teeth and use mouthwash. Get a strong toothpaste, an the more it burns your mount the better, as it is more of a shock to you. You have been conditioned to want a cigarette in the morning when you wake up. By making a drastic change in the taste in your mouth, that first bell will be more easily silenced. DO NOT SKPIT THIS STEP! It will help you get your day started without a first cigarette regardless of when you usually light that first one up. The nature of the mouthwash is such that it leaves a taste in your mouth which lingers for an extended time and helps keep the bell from ringing for a long time.
COMMITMENT: Do you promise to brush your teeth and use mouthwash immediately when you wake up each day without fail? SHOUT, "YES!"
Step 4 – EAT BREAKFAST So...Breakfast......:-) Do you have breakfast in the morning? Not many smokers do. However, for the next seven days, and hopefully from now on, you MUST have a good, healthy, nutritional breakfast to get your day started on the right foot. This will do two things, it will, again, begin to rock the foundations of your bad habits, break triggers, and more importantly feed your body healthy, nutritional food that will help to build and restore your body from its current, unhealthy state, to a vibrant healthy functioning state! Let’s take a quick look at what you’ve been doing: You’ve been putting pollution from smoking into your blood stream with very little good nutrition. When you quit smoking, your body needs as much good stuff coming in as possible to help clean out the pollution and give you added strength, energy and an overall feeling of well-being. What I mean by a “good” breakfast is some whole grain cereal (hot or cold) along with fresh fruit. You can add anything else you may want, but these are the basics for a minimum good breakfast. Get into it! What kinds of foods do you think you’d like to have for breakfast? Your body has been used to getting only pollution as the first fuel of the day. Now, as you put much better fuel into your body, doesn’t it make sense that your body will start running better?
COMMITMENT: Will you have a complete breakfast every day? SHOUT, "YES!"
Step 5 – GRAPEFRUIT JUICE & VIT C GRAPEFRUIT JUICE: Finish off every nutritious breakfast by drinking at least 3 to 4 ounces of RAW, UNSWEETENED GRAPEFRUIT JUICE. The pink kind will not work. Most smokers feel the need for a cigarette right after a meal. Drinking Grapefruit juice will BREAK this trigger and keep you on the straight and narrow! Because this step is so effective at turning off the after meal cigarette bell, you must drink pink grapefruit juice after EVERY meal, not just at breakfast.
COMMITMENT: Will you drink raw, unsweetened grapefruit juice after each meal?SHOUT, "YES!"
VIT C: Every time you smoke a cigarette you bring nicotine into your body. That nicotine ends up in your blood. Let’s say your blood contains this much nicotine, IMAGE OF NICOTINE graph
When that amount goes down by half a bells goes off because your body wants more nicotine. So you smoke a cigarette, replenish the nicotine supply, and the bell stops ringing. The need for nicotine causes the cigarette bell to ring an estimated 10 to 20 percent of the time when you feel the need for a cigarette. The rest of the time it is caused by conditioned responses. Interestingly enough, the nicotine bell only goes off when the nicotine level in your blood is lowered, but stops ringing when the nicotine is gone completely. Normally when a person stops smoking, it will take four weeks or more for all the nicotine to leave the blood completely. HIGH DOSES of Vitamin C can help clean all nicotine out of the body in about a week! And you cannot overdose on Vit C, and chances are you are actually quite low in this essential anti-oxidant, so load up! For this reason you need t keep the level of Vitamin C in your body at a high level all the time. The grapefruit juice will get you on a good start but you will need more. Take Vitamin C tablets after every meal. The suggested dosage is three 1000mg tablets after each meal. Again, don't let cost keep you from buying what you need! Remember how much money you spend per month on Cigarettes, and how much it is costing your health!
COMMITMENT: Will you take high quality, high dose Vitamin C/Anti-oxidants for 3 weeks?SHOUT, "YES!"
Step 6 – ORAL HYGIENE AFTER EVERY MEAL Your spouse is going to love kissing you again! Actually, this program has been shown to increase intimacy, as it gets rid of the nasty smells and tastes in the smokers mouth and instills good oral hygiene habits that will make you spouse enjoy kissing you more! Your dentist will love you as well! So, you must brush your teeth not only every morning RIGHT WHEN YOU WAKE, but also after EVERY MEAL, followed by a rinse with the mouthwash....yes, you read correctly! So you need to have a toothbrush with you at work. And I can hear you grumbling as I am typing this out:-) But come on, pull up your pants and lets get to it! I know if you follow this perfectly, you will be a different, more healthy, and vibrant you! Any perceived inconvenience now will be nothing to you when you are free of this nasty, unhealthy habit! And you will feel good - sticking it to the man - and keeping your hard earned money for yourself instead of giving it to the tobacco companies! Many people get themselves an extra toothbrush and an extra bottle of mouthwash to bring to work or school during the day. The post meal light-up is a strong bell! This step is an important step in preventing a predictable bell from ringing. Don’t treat it lightly.
COMMITMENT: Will you brush your teeth and use mouthwash after every meal? SHOUT, "YES!"
Step 7 – SNACKS Remember, good nutrition helps turn off the bell! When I mention snacks I am not referring to potato chips and candy! Carrots, celery, apples, nuts, sunflower seeds - (in shell), broccoli, cauliflower, grapes, other fruit, etc. - these are healthy snacks! The issue here is not that you eat anything, it must be healthy and body building! All this week you can eat all you want, provided you eat the right things. Your desire to snack can be satisfied very easily by food that will add good nutrition to your body rather than food which only adds calories. Many people have found that snacking on cold, crisp fruits and vegetables satisfies their desire to munch. There have even been people who have reported losing weight during their 2 weeks on this program. Fruits and vegetables really help to satisfy the desire to have something to munch on and add great nutrition to help your body clean out all that pollution. Remember Step 3? The Be Prepared Step? In order to be prepared for Step 7 you must have these things available, for the whole week, so you will be able to GET THEM EASILY when you feel like munching. ***Note: snacking on the above foods does not require brushing and using mouthwash, it is optional. If the participant snacks on foods other than fruits and vegetables, brushing is required, as is finishing the snack with some grapefruit juice. Do not take Vitamin C more than three times a day.
COMMITMENT: Will you go right out and get these things and keep them with you all during the day so you can snack on the right foods for 14 days? SHOUT, "YES!" Step 8 – LET OTHERS KNOW First thing we want you to do tonight is climb up onto your roof top and shout, at the top of your lungs: I HAVE JUST QUIT SMOKING!! Of course, I am just kidding:-) please don't go that far, however, do tell everyone that you know! It is wonderful news! It is something to celebrate, even as you are going through the trenches of quitting, while doing this program! It is important to tell people and have their support and this also FIRMS UP your already strong commitment. You know, when steel is being made as it enters is final processes, before it is released as finished steel, it is tempered to become stronger and more sturdy. This step sometimes scares people, and I think you know why:-) Once you have told someone, now you are COMMITTED...and that is exactly what you want! You want your commitment to be as STRONG as possible! Yes, some of your smoking friends will chide you and some will say you will not succeed. However, you know differently, and as the 2 weeks come to an end and they see your success, they will begin to ask how the program works and if you can share it with them....NOONE likes to smoke, they may think they do, but if they could quit and feel strong without the cigarette they would! Your success will inspire others to give it a try and then you can easily help your friends. They will be emboldened by your success! Remember STEP 1 and 3..... Avoiding temptation and preparing. It will insanely difficult for you to be around a smoker while they are smoking. So, nicely let them know what you are doing and that it would be awesome if they could not smoke around you, even tell them that you are happy to leave, if they can just let you know prior to them lighting the cigarette. This can be done tactfully, and in a way that will not offend. Also, it may just be best to avoid the situation all together, remember, its only for 2 weeks. You know when and where your friends and workmates and associates smoke while at work and play. Just be DETERMINED & CONFIDENT in yourself and your decision & SMART in your choices!
COMMITMENT: Will you inform all of your friends that you have quit smoking and ask them not to smoke while you are around, and avoid situations where you know smoking will be happening for 2 weeks? SHOUT, "YES!"
Step 9 – HELP OTHERS QUIT We call it -= PASSING ON THE LOVE! :-) This will naturally happen as you follow STEP 9. Again, it will firm up your commitment and it will bring you great joy as you give back help others!
COMMITMENT: Will you be willing to give of your time to help others quit as you have been helped? SHOUT: "YES!"
Step 10 – HANG REMINDERS So, next we will have you make signs...these can be as obvious to you and others, such as :
...Or as subtle as a yellow post it note on the fringe of your computer screen or on the dash of you car:-) BUT hang them up all around the house! Remind yourself of what you are doing! But DON'T MENTION smoking! Be positive! COMMITMENT: Will you make and put up signs at home, work, and in your car, even on your phone? SHOUT: "YES!"
Step 11 – FILL THE VOID Whenever we get rid of a bad habit, even good things in our life, if we do not fill the resulting crater, or void, we will have problems. This is a perfect time to develop yourself, make positive strides in a hidden talent, or get things done that you have not been able to get to for too long! May I make a few suggestions for this step:
Identify things that you like to do currently
Identify things that you want to do, but don't do now - these are things that have been on your dream list but you have not actually taken opportunity to act on them.
Is there a project that you've needed to do, but just haven't...work project, house project, a family project, etc, etc
Is there a hobby that you want to develop or continue that has been on hold?
Go on holiday :-)
COMMITMENT: Will busy every day this week? (Get commitment)
Step 12 – FAIL SAFE MEASURES I must say here that there will be times and days ahead, even beyond the 2 weeks, that will try your commitment to this new smoke-FREE YOU. There will be days when you spouse will annoy you or stress you out, when your controlling boss will make your weekend crappy, and when your children will cause an ulcer to begin developing. It is those times when you will feel the strong pull to go "back to what you know", to return to "old habits". The steps we have given you so far will continue to help you and keep you stronger, however, we have some more "Fail Safe Measures" that will do more when the triggers and bells are really ringing! you have made the commitment and you are now on your way and have a bright smoke-FREE future! You have the PLAN here to follow that will help you navigate the difficulties of quitting. DEEP BREATHING Your lungs have been abused in the last several years as you have smoked. However, now that you are quitting they will become quite an asset to you. As you quit and as you follow this program you lungs will be cleared of toxic debris and mucous and will begin to heal and thrive! (LINK FOR UTUBE VIDEO) As this happens they will begin to exchange CO2 and Oxygen more readily and thoroughly. This will begin to supply more oxygen to the brain and will cause you tho think more clearly and will positively affect every cell of your body! Breathing deeply also incites a great amount of nerve activity and this will help you to overcome those seemingly irresistible urges! Method - exhale all air out of your lungs - all of it:-) then inhale, until you cannot bring anymore air in. Then exhale again. Repeat as many times as necessary!
GRAPEFUIT JUICE/CRANBERRY JUICE Keep a bottle of grapefruit juice handy wherever you go. Use it as needed to remind and redirect. Remember, you are not a victim, you are a conqueror! You can overcome the urges to smoke! MOUTHWASH Again, keep a small bottle with you and use this as needed.
FRIEND Lastly, a friend. Choose someone who you respect and who respects you and will give support. Turn to them after you have done other things and always...always! turn to them before you turn to the little, chemically laced, tobacco stick! They will encourage and help you overcome!
"THE LIST" - 1 weeks worth at a time
Strong Toothpaste Strong mouthwash - Listerine is best Grapefruit juice or Cranberry Juice, UNSWEETENED! Lots of HEATLHY snacks Breakfast foods for your daily breakfasts "ON THE GO" ITEMS Bottles for you juice and mouthwash Extra tooth brush, toothpaste, and mouthwash
PART 5: Conclusion
I know these 12 steps will help you quit smoking. You have made commitments to yourself that will positively affect your life and the life of those you love! Have confidence, be optimistic! Remember, this only works if you will follow the steps. If you decide to skip the steps or cheat it will not be as powerful! But I know that you will do all you need to do to be a NON SMOKER for the rest of your days!