3 step quit smoking program
Addiction is individual, every quitter has to find his own way to success. I dare you to try my 3 step quit smoking program that is based on stress relief social engagement and positive emotions. You are also allowed to smoke as much as you want all the time. As long as you stick to some easy rules, that great part will be tailored by yourself- quitting is individual. Thrilled? I certainly am to share this technique with you.
I recommend you not to put all 3 exercises in one go. This is 3 stage program, not a 3 component quitting salad. No need to toss those, be consistent instead.
I also dear you to take another step only after you accomplished the previous one with no flows at least for a week, two weeks preferably, but it’s up to you. You are making the rules here as long as you stick to them.
Breathing exercises
During quitting smoking process, we experience increased level of stress. Not only our day to day problems provokes us to light one again, but not smoking itself, or smoking way less is a source of intense stress. Industry of quit smoking pills that contains tranquilizers is based on stress releaf promise. Believe me, magic pill is not what you need to fight stress. The only thing you have to do is give yourself a promise, that no matter what you perform some breathing exercises on daily bases.
Breathing method go as follows: You inhale aggressively for three seconds and exhale calmly for seven seconds. 
Make this routine 20- 30 times and let’s call exercise done. You have to practice this exercise at least 2- 3 times a day on a daily basis if you want a maximum effect.
This breathing exercise reduces stress naturally and may benefit you not while quitting but in future life as well. Yes, it is easier to take a pill, but try to put some extra effort and I guarantee you the benefits.
For a hard smoker who smokes a pack and more a day, I recommend making a routine of 10- 15 inhales before every cigarette you smoke. There is a big chance you will not light some part of your smokes already on this stage. It will be also way easier for you at the second stage also if you reach it while smoking less than 10 cigarettes. This is a recommendation only and not a compulsory for this 3 step program, so have this in mind.
You are allowed to smoke as much as you want, but keep in mind your goal to smoke less. Most important don’t, feel guilty if quantity of smokes does not reduce this is important. As long as you feel guilt, you are not ready for step two.
Goals in stage one:
- Breathing exercise 2-3 times a day 20-30 repetitions per exercise
- Mini routine 10-15 repetitions before every smoke is optional for a better effect.
- Trying to reduce as much as we can without suffering discomfort.
- Not feeling guilty for smoking or not reducing smokes as planned. Very important.
Call to a close one
Give yourself a promise to make a call to a close person of yours before having a smoke. Call just to say hi, and chat for 5 minutes. Not about quitting of course. Talk your own thing that drives both of you. If you were doing breathing exercise before every smoke, it is up to you to continue or not. Breathing and calling before each smoke is too complicated, don’t you think? If you still want to smoke, smoke that one. But just after the call.
The main idea is to give yourself an obstacle before smoking. More than that, you need to give yourself an engaging
and positive one. That is why purely breathing that is designed for stress relief is not good enough anymore.
This exercise is such a powerful winner. First of all, there is a great chance, after a pleasant talk craving for smoking disappears. Secondly, if you are not in socializing mood at this moment, you have to negotiate yourself, what you want more- peace and silence, or a cigarette. Thirdly, your social life will become so much better. In this world of rush we often forget our most important people just to say we love them. Imagine your mother’s mood after you call each afternoon to ask about her day. Quit smoking program can be beneficial and pleasant not only for quitting smoking.
If you find complicated to make an impulse call someone and chat for 5 mins, prepare before starting an exercise. Make a list of people you may call to, also make a list of opened questions you are going to ask them to maintain a conversation. This will reduce stress before calling and eliminate chance of cheating.
You are a lonely person who has no one to call to? This is too weak reason not to try such a beneficial and powerful exercise. Make a list of restaurants, call them and ask about their offer of a day. They may be 1000 miles away, doesn’t matter, you are not in for dining there. Make up your own questions, make this fun. Imagine calling to a Michelin restaurant to Spain just to ask what allergens they put in to their tasting menu. Open google, call to any company phone number you find and ask what is the secret of their success. Besides quitting smokes your social skills will improve. No athlete ever won a gold medal in two sports at a time, but you can do it.
If you are still smoking a significant amount, use all advises listed above. Priority are close people, but don’t torture them by calling 3 times a day every day to ask what they had for breakfast lunch and dinner. You are allowed to call to a local cafe to ask if they still have a cheesecake. Again, you make the rules here, as long as you stick with them.
Goals in stage two
- To have a list of phone numbers of close ones and public organizations if needed
- To make a call before each cigarette to give yourself a positive impulse before OR instead of smoking
- Not to piss off your close ones with a 3 times a day calls. Time to smoke less.
Youtube binge
You officially allowed to binge youtube as long as you are quitting. My favorite one. Use internet videos as a therapy. Watch 2-3 times a day healthy lifestyle vids. Not about quitting smoking, not about cancer or any other nasty crap smoking can lead to. Healthy eating, fitness, yoga, whatever you like, as long as it is positive and does not compatible
with smoking.
There is a saying that you are an average of the closed 7 people you are dealing with. Find couple of healthy, positive people on youtube and make them a part of your surrounding, make your personal space more healthy than yesterday. Don’t judge this before you try. This is powerful I promise.
After watching ten 30 minute sessions of healthy lifestyle first week, you’ll catch yourself thinking about healthier food and exercises that would suit best for you. Congrats, that have started already. Go for a walk for half an hour to start building a plan of your new healthier life.
After a month of youtube therapy, notice how your grocery choices have changed. How many extra hours you spend outside. I’m not surprised if you are going to the gym. Again. But this time with joy and not quitting. The power of thoughts, baby, just give yourself a promise to binge on youtube the right way.
Do you still smoke by the way? Don’t be surprised if being nicotine clean for a day or two, having couple of smokes during the break in the office after that, being clean for another day again, is your new life. You changed your habits naturally, and smoking is a guilty pleasure. A small nearly to nothing habit that left out of an addiction. Is it still pleasurable? Not really, now you are ready to quit permanently. Just give yourself another promise
Goals of stage three:
- Watch 2-3 half an hour youtube sessions a day about healthy lifestyle
- Track you state of mind regarding your thoughts about health, smoking less.
- Take actions towards health instantly then triggered.
- Make yourself a promise to quit when you feel you are ready.
Easy way to quit with a 3 step program
All 3 stages have to be executed one after another. You can’t do everything at once from day one. If you do it incorrectly, be sure to experience lots of stress that lead to failure. Start breathing exercises and calling to people before every smoke, is too much of a change in daily routine, despite it looks simple and easy from the first site. When you do it step by step, you also want to go up the ladder in the program, so extra motivation comes in to play. You already want to surround yourself with a healthy lifestyle but 5 days of calling friends before smoking left. You can’t miss a single call, as it means to start 2 week exercise from the start.
There is a legit question- how long does the program last? Well, that is personal. Some of you may fully quit smoking in two weeks just in a middle of second stage.For others it may take half a year or more. To my mind time is not important when we are talking about lifetime goals. It is way better to do it in a long way manner once, then quit cold turkey every six months.
Now you have the tools to quit permanently. I am sure you agree this simple, yet stress free and socially active program is a breath of fresh air for you if you tried to quit according conventional methods before. You can put some extra features or exercises in to your quit smoking program, as this is personal. The main ideas are:
- Stress relief
- Social engagement
- Positive thinking
- Sticking to your own rules
If you find this program suits for you, but you feel you need that one extra kick, you can always contact me on support@smokingisachoice.com I may give you a private consultation where we tailor you your personal quit smoking stress free program, also I’ll keep you accountable that increases chances of success dramatically. Be waiting for your feedback below in the comments and by mail
Stay positive, stay strong.