Days 1 and 2

Examine your smoking behavior for the first two days. Every time you light up, ask yourself:

1.     Why am I smoking this cigarette?

2.     Would this be an easy one or a difficult one to do without?

4.       If I did not smoke this cigarette, what would I do instead?

Day 3

Let’s get out and test your weapons today.

At least once today, use your weapons to shoot down the urge to smoke.

 During the five minutes that it will take for the urge to pass, try out some of your arsenal. Try one, or all, or find a combination that works for you.

Day 4

Today is the big testing day. If you haven’t already tried it, skip those one or two cigarettes that you feel may be the toughest to give up in your daily routine. Pick the ones that you rated “difficult” during your monitoring period.

Remember, this is a practice period, and you must not get upset if you are unable to give up a difficult cigarette. You must practice and experiment with your different weapons to realize how you can be more effective.

If you found skipping that cigarette very difficult or even failed in the end, review any factor that got in the way of your success.  The most common causes of difficulty or failure that a potential quitter faces are:

Chemical properties of addiction

When you do not have that cigarette, you feel lousy. If you are a heavy smoker, a nicotine patch may help to relieve your bad feelings.

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