How To

Perhaps, if you’re like me, you’ve dreamed of quitting smoking while on vacation or wished there was a rehab for smokers, where you could escape your smoking triggers and the stresses of everyday life.

But what happens when you return home, and your triggers are there waiting for you?

In this article, you’ll learn:

• The 4 types of smoking triggers.
• How your triggers stop you from quitting smoking.
• If you should avoid your smoking triggers when you first quit.
• And how to crush your triggers with the CBQ Method.

Smoking Triggers: What Are They?

The smoking triggers, or else cues, are all the situations that remind you to smoke.

Some common triggers are: anxiety, boredom, driving, taking a break, finishing a meal, having a drink, feeling upset, or even celebrating.

You’re connected to your smoking habits through your triggers.

Because your triggers spark your desire to smoke and intensify your cravings.

At first glance, it may seem that after facing a trigger, you end up smoking – almost automatically. 

But as we explain in the third quit smoking stage of the CBQ method, there’s a chain reaction (mostly subconscious) that leads to you picking up a cigarette and smoking it.

That chain reaction starts with a trigger.

For example, you experience stress (trigger). This trigger causes you to think “I need a cigarette to relax” (craving thought), which makes you feel like smoking (emotion) so you eventually smoke (behavior).

Your triggers affect your thoughts, your thoughts affect your emotions, and your emotions affect your behavior.

Trigger -> Craving Thought -> Emotion -> Behavior

You can learn more about this in my TEDx talk.

How Different Situations Turn Into Smoking Triggers

For every smoker, eventually, smoking becomes part of your routine and it becomes a coping mechanism that’s present in everything you do. (When I was a smoker, you could hardly find a photo of me without a cigarette between my fingers.)

So with time everyone and everything seems to make you smoke.

Because while you smoke and nicotine goes to your brain and releases dopamine, you’re doing certain things and activities; you’re living your life.

So your brain has learned to link smoking to certain activities, routines, habits, and people. And with time, all these situations become triggers.

For example, if you usually smoke while talking on the phone, then after a while talking on the phone will trigger your cravings.

Or if you smoke when you’re bored or stressed, then your brain has learned to expect a dopamine release when you feel that way.

So after a while feeling bored or stressed is an instant reminder for you to smoke.

If you don’t, your self-talk, your craving mind comes in and tells you:

“You need one.”

“If you don’t smoke you won’t be able to cope.”

“Just one cigarette.”

Why Does Your Brain Insist You Smoke?

Simply because nicotine has hijacked the dopamine pathways in your brain and makes it believe you need nicotine to survive – just like you need food.

Of course, you don’t need nicotine to survive and your brain is not working against you on purpose.

Your brain just has outdated information.

But whatever the brain can learn, it can unlearn it. I’ll show you how in a bit.

The issue is that by constantly linking your emotions, situations, moments, and people to smoking, it’s easy to think that without nicotine, you can’t relax, socialize, enjoy life, take a break, drive or concentrate.

It’s easy to think that without smoking your cigarettes will magically take away with them your capacity to enjoy life and cope with your problems.

But the truth is that you just don’t know how to live as a non-smoker – yet.

But everything you do as a smoker you can do better as a non-smoker.

The 4 Types of Smoking Triggers

1. Emotional Triggers

All smokers smoke either to boost a good emotional state or to escape from a bad one. These are emotional triggers.

When you’re drinking your coffee, you smoke to enjoy your coffee even more. —that’s a Boost.

When you’re bored or anxious, you smoke to alter that state.—that’s an Escape.

Or when you feel depressed, you will smoke to feel better. —again, an Escape.

When you are with your friends, colleagues, or partner, you smoke to connect and enjoy their company. — that’s a Boost.

Which emotional states are you trying to escape or boost by smoking? Make a list if you can.

See, there are many ways to quit smoking. But none of them will work unless…

You discover new ways to manage your emotions without smoking ….before you quit.

Let me explain.

If you had never smoked in your life, you wouldn’t be relying on cigarettes to calm down. And you wouldn’t be more anxious as a person. You would have found different ways to relax when you are stressed – just like non-smokers do.

But now, you are just used to relaxing by smoking. That doesn’t mean that you can’t relax in other ways.

You can!

You can learn 3 ways to manage your emotions without cigarettes here.

2. Social Triggers

Social triggers can social occasions and people.

Social occasions 

For example, if every time you’re at a party, you smoke…then after a while you may think you can’t enjoy a party without smoking.

Because in your mind having fun and smoking are one and the same.  Other social occasions can be:

• a wedding
• vacation
• your birthday
• dinner

But the strongest social triggers are…

People. If you habitually smoke with your partner, your best friend, your colleagues, or your neighbor, then after a while you may find it challenging to maintain a conversation with them without lighting up a cigarette.

You will feel that something is missing.

And when the people we see or love the most, are the people we smoke with…

… then we unconsciously fear that quitting smoking will damage our connection with them- even if that’s far from the truth.

In this short video, I show you how to enjoy social occasions as a non-smoker.

3. Environmental Triggers

Environmental triggers are all the places you have linked to smoking. It can be your:

• Home.
• A friend’s house.
• Your workplace.
• Certain walking distances you make every day
• A bar.
• Or your car.

Research shows that context and environment play a huge role and can strengthen or break any habit.

So if you habitually smoke while driving, then after a while getting in your car will become a trigger that reminds you to smoke.

4. Double-Habit Triggers

I call this category double-habit triggers because what reminds you to smoke are other habits you have.

Drinking coffee or alcohol, watching tv, eating and even talking on the phone are all habits.

If you usually smoke while drinking your coffee, it may seem that you can’t enjoy your coffee unless you smoke. And if you quit, life won’t be as fulfilling or enjoyable without cigarettes. But as you’ll see in a bit, that’s not the case. 

All 4 Types of Smoking Triggers Can Happen at the Same Time

Many times you can encounter all those types of triggers at the same time.

Imagine you quit and you’re going out to see a friend who smokes. Social trigger. 

You meet at a place you used to hang out when you were a smoker. Environmental trigger

You’re having a drink. Double habit trigger.

And you feel drained from the day, stressed and tired. Emotional trigger. 

Should You Avoid Your Smoking Triggers When You First Quit?

You may have heard “experts” telling you to avoid your smoking triggers when you first quit.

But is this realistic?

Is it sustainable?

Most importantly…is it helpful or harmful?

According to the CBQ Method, you should never avoid your triggers.

Now I’m not saying to force yourself to face your triggers if you’re not ready, but don’t avoid them either. Just go on about your day, go on about your life.

Why?

Because when you stop smoking your brain starts breaking the associations between your triggers and smoking.

How to Weaken Your Smoking Triggers with the CBQ Method

When you put yourself in situations where you used to smoke and you don’t… and you are relaxed in these situations… you’re actually allowing your brain to get new information.

Because you show your brain that you don’t need smoking to enjoy and cope in these situations (which is what it used to think.)

You show your brain that nothing happened because you didn’t smoke.

This new experience creates new non-smoking memories and therefore, new neuropathways in your brain.

That’s how you crush your triggers, rewire your brain, and rewrite the script in your mind of how to be a non-smoker in different situations.

It’s important to expose yourself to your triggers while feeling good.

If you encounter a trigger and you feel bad, this actually gives your brain the opposite message. It tells your brain that it should keep reminding you to smoke so you can feel good. We don’t want that.

What about Alcohol?

The only exception to the rule of facing your triggers after you quit is alcohol.

Of course, you can socialize and unless you’re recovering from alcohol addiction you can have a drink.

However, it’s best to pace your drinking until you feel comfortable in your smoke-free life. It would be a good idea if at first, you had just one drink while socializing or had a glass of water in between drinks.

Summary

Triggers are all the situations that remind you to smoke. Over the years, your brain has learned to associate all these situations with cigarettes, and eventually, those situations become triggers.

To break the associations and weaken your triggers with the CBQ method, you need to expose yourself to your triggers while having a good experience.

Because every time you experience a situation as a non-smoker, you’re rewiring your brain and break past associations with smoking.

Just like your brain learned to expect nicotine, it can learn to not expect it and be content and happy without it.

After all, you were born a non-smoker, so you can return to that state; it just takes some practice.

Like we said before, the key to rewiring your brain is feeling good while facing your triggers.

So how can you do that? You need to change how you think about smoking and overcome the mental addiction, which is what the CBQ method is all about.

Over the last decade, the CBQ method has reached and helped millions of people quit easily by overcoming their mental addiction and changing how they experience smoking. And it can help you too.

You can get the free foundational video of the CBQ Method + the CBQ starter guide with tips for every quit smoking stage, an overview of your journey, and everything you need to start overcoming the mental addiction.

Get the foundational video of the CBQ Method here. 

Do you want to quit and avoid any future smoking relapse so you can finally break free from this addiction?

Perhaps you’re worried or afraid that your next quit attempt might fail.

Maybe you have failed in the past, and you don’t want this to happen again.

Or maybe you quit before but started smoking again in an unexpected moment of weakness; you had a bit too much to drink, a friend offered you a cigarette, or worse, you got some bad news, and you didn’t know how to cope.

If any of the above has happened to you, then this article is for you.

Because I will show you how to avoid smoking relapse so you can stop smoking for good.

No matter what happens in your life.

See, I also failed to quit many times.

And it was only after creating the CBQ method, that I was able to quit smoking successfully and understand why we relapse, and how to prevent that.

The reason we relapse is this: we don’t prepare adequately for our attempt.

And because of that, we don’t know how to protect ourselves in vulnerable moments.

Now I am not saying there won’t be vulnerable moments after you quit. Life gets hard for all of us, and we can’t avoid that.

But what we can avoid is to start smoking again.

And there are 7 ways to do that.

7 ways you can prepare for your next attempt so you can quit and dodge a quit smoking relapse.

Some of these ways are exercises and techniques while others are different ways to think about smoking.

But all of these practices come from the CBQ method; the quit smoking method that has 94% success rate.

So I know that if you apply all seven, you will stop smoking naturally and never feel tempted to smoke another cigarette in your life.

How to Avoid Smoking Relapse

1. Don’t Quit for the Rest of Your Life

Wait. Isn’t that the point?

Well, yes.

The point is to quit for the rest of your life. And to never miss cigarettes again.

But.

If you say to yourself “I am quitting smoking forever; for the rest of my life,” chances are that you will feel overwhelmed.

Thinking “I will never smoke again” probably makes you feel deprived.

I mean, “forever” or “never” are big words that make your goal to stop smoking seem unattainable.

And nobody needs this extra stress when quitting. Right?

But what if you broke down your goal to stop smoking to more approachable steps?

Wouldn’t this make quitting seem easier, more achievable and permanent?

It would!

How to Quit Without Feeling Overwhelmed

You need to take it one day at a time.

Here’s what I mean: If you set your intention to stay smoke-free one day at a time… then quitting smoking becomes much easier and a quit smoking relapse becomes much harder.

You get to celebrate every day you are smoke-free.

And you go to bed at night feeling proud of yourself.

Now if you think you’re going to crack without smoking during the day, tell yourself “I can have a smoke in an hour or so if I really want one.”

By that time, you’d probably have forgotten about it.

Something else you can do is to calculate the money saved each day you don’t smoke. Click here to calculate how much money you will save by quitting smoking.

2. Make a Real Decision to Quit

If you don’t really decide to stop smoking, then it is very likely to encounter a relapse.

Here’s what I mean.

Saying: “I should stop smoking” or “I will try and see how it goes,” is not making a firm decision to quit.
Really now, how many shoulds do you say every day?
“I should eat healthier.”
“I should exercise more.”
“I should call that person.”

But how many of these shoulds do you actually do?
Probably none.

The same applies to quitting smoking.

Knowing or saying that you should quit is not enough to make you take action.

Your logic just can’t overpower the emotional connection you have with your habit.

You know you want to quit – but there is still something tempting you to smoke.

What’s tempting you is that you haven’t REALLY decided to quit.

Making a firm decision overcome this addiction is the first quit smoking stage of the CBQ method, called “Choose to Quit.”

If you smoke your last cigarette before completing this first stage, you will relapse the moment you feel tempted.

But if you follow this stage and decide to stop smoking the right way, then nothing will stop you from succeeding.

3. See Yourself as A Non-Smoker

Being able to visualize your smoke-free self will motivate you to kick this habit permanently.

But at the moment, being a non-smoker, it is out of your perception.

Or even worse, it is a painful image!

And why on earth would you want to go through a painful process to achieve a painful result?

You wouldn’t.

If you have no empowering and compelling way of seeing yourself as a non-smoker…

And if you can’t imagine how good it feels to be a nicotine-free…

How can you actually quit?

It’s hard.

How to Visualize Yourself as A Non-Smoker Even If You’ve Recently Started Smoking Again

You will stop smoking and avoid any potential smoking relapse if you create a compelling yet realistic image of yourself as a happy non-smoker.

You have to like the idea of being healthy more than the idea of having a smoke with your coffee.

Really.

You must be able to feel all the benefits you will gain by stopping smoking:

•be healthy once again

•get your peace of mind back

•breathe better

•have more energy

•stop worrying about how smoking might be harming your health

•get rid of the cigarette smell

•stop wasting a fortune on cigarettes

•reclaim the lost youth from your appearance

•and live a long life with your loved ones.

•Or maybe just you are sick of being controlled by a nicotine stick.

Just imagine all the benefits of quitting smoking.

Imagine yourself being free.

And keep this image in your mind every time you feel like starting smoking again.

4. Believe Quitting is Possible for You

I’ve seen confident and persistent people believing they can do anything… except quitting smoking.

Or even worse, they try to quit without having a deep empowering and encouraging belief that they will be successful.

The problem?

If deep inside you believe that you are going to smoke again, then that’s exactly what’s going to happen.

Believing that you can’t quit smoking for good, is a limiting belief.

Limiting beliefs are all the things we think we can’t do.

Sometimes we believe we’re not good enough or strong enough to achieve our goals.

Other times we believe other people who tell us we can’t do certain things.

Has anyone ever told you that you couldn’t achieve a goal you set?

How did that affect your psychology and your belief in yourself?

If you believe you can’t quit smoking, then you will always feel that something is making you go back to smoking- and that’s your own beliefs.

Nothing more.

But if you have faith in yourself, then it will be easy to remove all the fears and obstacles that prevent you from becoming a happy non-smoker.

That’s why the second quit smoking stage, “Change Your Mindset,” is all about strengthening your belief that:

1. That it is possible to quit.
2. AND that you can do it.

5. Learn How to Manage Your Emotions Without Cigarettes

There is no doubt that smoking helps you cope when you’re feeling stressed or down.

Every time you light up a cigarette you do it either to boost a good emotional state or escape from a bad one.
Think about it.

When you are stressed, you will probably light up a cigarette or two to relax.- escape
When you are happy, you will smoke to complete that fulfilling moment- boost
When you are depressed you will smoke to feel better- escape

Cigarettes have become your comfort and your friend because they are always available to you when you need them.

That’s why it might be hard to avert a relapse after quitting smoking.

The only way to stop smoking permanently without feeling anxious and deprived is to go through the 3rd quit smoking stage.

During the third stage of the CBQ method, which is “Change your Smoking Pattern,” you learn how to relax, cope with boredom, socialize, concentrate and enjoy life better without cigarettes.

Just imagine how it would be like if you didn’t need your smokes to go through your day.

Learn how to apply the 3rd quit smoking stage. Just enter your name and email address so that I can send you the link to the video of the 4 quit smoking stages of the CBQ method.

Moving on…

6. Think Before Lighting Up

Behind every cigarette you smoke, there is a smoking trigger.

Smoking triggers are all the emotions, states, and situations that make you light up- instantly.

Most triggers are common to all smokers, but you also have your own smoking triggers that come from your lifestyle.

For example, drinking coffee, finishing your meal or feeling stressed… will probably trigger a cigarette craving.

Or if you habitually smoke in your living room, then after a while just being in your living room will be enough to increase your craving for a cigarette.

The problem is that when you encounter any smoking trigger, you light up without second-guessing it.

This automatic response is what makes your habit strong. That’s how you relapse.

And since there will always be a smoking trigger to remind you of your habit, the only solution is for you to take control over your triggers – instead of them controlling you.

That’s why one of the crucial steps in avoiding quitting smoking relapse, is being aware of your triggers.

And when you want to smoke, take a moment before you light up.

At first, wait for 10 seconds.

After a while, start waiting for 15 seconds, then 20 seconds and so on.

Extend the waiting period for as long as you can.

7. Have an Alternative

What smokers usually do is they try to resist smoking with willpower hoping that the desire to smoke will eventually fade away.

And it doesn’t.

On the contrary, the more you resist smoking, the more you intensify your urge to smoke.

Because you think about it more!

The reason this happens is simple: You can’t just suppress or forget something you’ve been doing at least 20 times per day for decades.

It’s impossible.

The only permanent way to break free and be safe from any future smoking relapse is to find healthy habits to replace smoking.

The 4th and last quit smoking stage of the CBQ method, “Condition Your Smoke-Free Life,” shows you how to remain a non-smoker by replacing smoking with another healthy habit.

Not another crutch or addiction. But with a beneficial, healthy habit.

But be careful. This new habit has to:

1. Satisfy the same emotional needs that you currently fulfill with smoking.

It has to fight boredom, stress and offer you relaxation and pleasure.

2. Occupy your mind and hands at the same time.

As long as your new habit follows the above parameters, it will help you find satisfaction and connection in other things instead of smoking.

Conclusion

The easiest and safest way to avoid quit smoking relapse is to quit while applying these 7 principles:

And if you have recently started smoking again, then try to quit again using these 7 ways.

But do it now that you still have momentum.

Each of these 7 practices to fend off smoking relapse comes from a quit smoking stage of the CBQ method.

To access the exclusive video of the 4 quit smoking stages, click here.

Just enter your name and email address so I can send you your video.

These 4 stages are the complete process that takes you from a smoker who enjoys cigarette to a non-smoker who doesn’t need them.

Get the 4 quit smoking stages now.

Cigarette cravings can give you nightmares (or daymares).

Especially, when you are trying to quit smoking or when you are in a situation where you are not allowed to smoke.

Think about it.

When you habitually smoke, you don’t miss cigarettes.

We only miss something when we don’t have it.

Yes, it is when you feel deprived, that the cigarette becomes so precious.

It is when you can’t smoke or believe you shouldn’t smoke, that you feel you need a cigarette more than ever.

Right?

Craving cigarettes can make you anxious.

And this anxiety will keep building up until you smoke and relieve the agonizing nicotine craving.

What Makes Cigarette Cravings SO Overwhelming

Truth be told, the cigarette craving is nothing more than a physical sensation like hunger. There is no physical pain.

No spasms, no cramps, no aches.

So what is it?

According to the CBQ method, what makes a craving so overwhelming is the THOUGHT that the agony of that craving will never pass…. unless you give in and smoke.

Ok, so below are 3 exercises that will show you how to curb cigarette cravings in 2 ways:

• By occupying your mind during the 3-minute period of a craving.
• And by thinking about smoking in a different way.

These exercises will stop cravings for occasional and heavy smokers. And they will work for you too.

Experiment with all the exercises and then choose which one works best for you.

Then all you have to do is use it 🙂

Ready?

Ok, here we go.

How To Stop Cigarette Craving

1. Question the Craving

When craving cigarettes, stop panicking and ask yourself:

•  “What do I really need now?” 
•  “What can I do instead of smoking that will make me feel better?”

The immediate response will be: “I want a cigarette; a cigarette would make me feel better.”

Dig a little deeper. Search for the real emotional needs you’re trying to patch up.

A common state we (smokers, ex-smokers, non-smokers- in other words, all humans) are after is this: feeling relaxed and peaceful. 

If that’s the case for you too, you know what you have to do: focus on finding other ways to relieve your stress and relax.

You don’t need to use willpower to resist smoking. That’s painful.

The easiest way to stop a quit smoking craving is to redirect your focus on the reason you want to smoke.

And then think about other ways to feel better.

By the time you’re done, the craving will be over.

2. Rename the Craving

During a craving, there is an internal dialogue taking place in your mind.

And it goes something like this:

– “I want a cigarette.”

– “You can’t have cigarettes.”

– “But I want to smoke” – and then it’s a matter of giving up or resisting and waiting fearfully for the next craving.

What’s the problem here? All of your thoughts revolve around the word “cigarette”.

And the words we use, affect our mind and our body. So the more you say the word cigarette, you will experience the craving more intensely.

The solution is to replace the word cigarette with another one.

Some examples I give in my TED talk are: “popcorn”, “air”, “power”, “freedom”.

So next time you have a nicotine craving, keep saying: “I want popcorn.” – Use any word or phrase that resonates with you.

That’s how you will change the negative impact of your internal dialogue and, therefore, the way you experience your craving.

By changing the words you feed your mind with, you can change your emotional state.

Why?

Because our emotions are affected by the pictures we create in our mind.

You are not going to think of the same things if you use the word “cigarette” and “popcorn.”

So you will experience your craving in an entirely different way.

The power inherent in this exercise is amazing, and it will help you tremendously because it takes advantage of how your brain works.

Just try it!

3. Visualize the Craving

The moment you start craving cigarettes, picture yourself riding a wave. 

Your craving is the wave.

This wave rises in height along with your craving’s intensity.

Imagine this as high as you need. 

Focus on this image, the sounds, and the feelings.

Immerse in the picture and let the wave follow the ups and downs of your emotions. When the urge starts to slow down, the wave will go down with it.

In a study by Sarah Bowen, a research scientist at the Addictive Behaviors Research Center at the University of Washington, participants who used just this technique cut down 37% of their smoking.

Click here to learn the full technique from Bowen.

Are Cravings Painful?

The reason smokers suffer from cravings is simple: they feel deprived.

This deprivation is intensified by the idea that we are making a sacrifice by quitting.

But, the truth is that we are losing nothing by stopping smoking.

Instead, we gain; better health, more quality time, more money and more freedom.

The problem is that most people try to quit smoking with methods that make them feel deprived.

This brings them down so they can’t really focus on all the benefits they get by quitting.

The solution is to use a method that makes quitting easy and in fact, liberating.

If that’s what you’re looking for then make sure you don’t miss this free exclusive video of the 4 quit smoking stages. Click here to access it with your name and email address 

Once I email you the video, you will learn how to double your chances of quitting successfully and how to quit smoking with a feeling of excitement and absolute freedom.

If you want to learn how to fight nicotine cravings, Get the exclusive video of the 4 stages now.

How Long Do Cigarette Cravings Last

Your cravings will last 10 days, and each craving lasts maximum 3 minutes.

And they will peak on the 3rd day of abstinence, where you will have 6 cravings.

After that, you will have fewer and fewer cravings, and each craving will be less intense than the previous one.

So use the 3 exercises to make these first days easy!

Yes, after finishing this article you will have your quit plan.

But that’s not going to be any smoking cessation plan. It’s going to a quit plan that will work for you even if you’ve been smoking for more than 30 years.

But before I get into that, let me ask you this:

What does baking a cake, building a Lego toy and quitting smoking have in common?

You need to follow some kind of plan to get the result you want.

Let me explain.

If you want to bake a specific cake and find it easy what do you do? You follow a recipe so you can use the right ingredients and in the correct sequence.

If you’re with your children or grandchildren trying to build a Lego castle (or an IKEA furniture), you will have to follow the steps in the manual.

And if you want to quit smoking in a way that’s easy and permanent, you need a quit plan to help you reach the finish line.

A recipe, a manual and a quit smoking plan are like a compass that can get you what you want fast and with certainty.

In fact, building a quit plan is the first and most crucial step towards stopping smoking. And it belongs to the first stage of the CBQ method.

The CBQ has four quit smoking stages that break your addiction at a 94% success rate.

On the first stage, Choose to Quit, you create your quitting smoking plan, make a firm decision to change your life so you can feel ready and empowered to become smoke-free.

So in this article, I will show you how to create a successful quit plan in 3 steps based on the CBQ.

But to make the most out of it, I encourage you to write down your quit plan and your ideas. Don’t just do it in your head.

When we write something, our brain absorbs it better. Plus, your notes will be come in handy.

So take a pen and a paper and let’s create your quit smoking plan.

How to Create the Best Quit Plan in 3 Steps

Step 1. Choose Your Quit Date

Choosing your smoke-free day is part of every successful quit plan, and something almost every happy ex-smoker has done.

If you don’t set a quit date, then you might easily postpone your attempt.

Because it’s not enough to say “I’m quitting some day after my Birthday” or “after that stressful event” or “after that holiday”.

No, that’s too vague. You need a definite quit date.

And I understand that the thought of changing your life after a specific date… might be scary.

But the truth is that setting a date as part of your quit plan, helps you get your head around the idea of quitting and prepare psychologically.

And if you do, then you will not get cold feet, when your quit day comes.

So now open your calendar and choose your quit day.

And then select the time you will smoke your last cigarette.

This day can be a Monday morning before work or a Wednesday evening when everyone sleeps and you have a moment to yourself.

There isn’t a wrong time to change your life.

However, I suggest you set your date between 10 days and 2 weeks from now so you can have time to go through the 4 quit smoking stages.

In this exclusive video, I show you everything you need to know about the four stages and how you can use them in your attempt. I will send you the video to the email you provide.

So did you choose your quit day?

If yes, great!

Now note it down on your phone, circle it in your calendar, or note it on a post-it paper and stick it in your fridge.

You have completed the first step of your quit plan.

Step 2. Create Your Quit List

A quit list is the single best thing that will ensure you are ready to go through the withdrawal easily and face any challenge successfully.

What is a “quit list”?

A quit list is a list of all the things you need to do before smoking your last cigarette so you can find quitting easier.

It’s best if you prepare this list now that you are building your quit plan.

People who leave this list to the last minute, don’t have enough time to prepare. That makes them feel anxious and overwhelmed, so they end up not quitting.

But that’s not going to be you.

Because I will give you the full list now so you can prepare.

Read the list once and then start checking off the to-do’s you have completed.

Also, feel free to adjust this list. Add or remove things if you want.

• I have thrown or given away all my ashtrays, lighters and cigarettes on the day before my quit day.

Many smokers save a pack or a couple of cigarettes just in case they need to smoke. This is your addiction trying to trick you. To succeed, cut off every single opportunity to take a puff.

• I have told my loved ones that I am quitting smoking.

Telling your friends and family that you are giving up will help you stick to your decision.

If you feel that is is putting extra pressure on you or that quitting is something you need to do by yourself, that’s absolutely fine.

At least, reach out to one person who can support you.

• If my friends, family or colleagues smoke in front of me, I either remove myself from the situation or keep myself busy with something else.

When you are surrounded by people who smoke, you might feel tempted to smoke.

If you don’t have to put yourself in situations like these, don’t. But if you find yourself with other smokers, here’s how to cope with smoking triggers.

• I am prepared and know how to fight cigarette cravings.

Knowing what to expect from your nicotine urges and how to deal with them will increase your confidence in your attempt as well as your chances of success.

Here I show you how to fight cigarette cravings.

• I know what things to do instead of smoking.

Especially during the first smoke-free days, you will need to keep yourself busy.

Choose an activity to occupy your mind and hands so that you wouldn’t smoke: play with a stress ball, start journaling, take up a new hobby, fake smoke cinnamon sticks or indulge in sugar-free lollipops.

• I am not using any nicotine substitutes like gums, patches or vaping.

 There is this myth that nicotine patches, gums and vaping relieve the nicotine withdrawal symptoms.

But that’s not true.

These products make it easier for you to relapse because they keep you addicted to nicotine and to the idea that you need it to feel relaxed and happy.

Listen. Nicotine substitutes do not show you how to stop needing smoking and how to live happily without it.

You see, nobody prevents you from sticking a patch to one hand and lighting up a cigarette with the other. You can’t overcome the addiction to nicotine by taking more nicotine.

• I have written down my reasons to quit smoking and have this paper with me all the time. (see step 3)

• I have chosen how I will reward myself every day I am a non-smoker.

Once you smoke your last cigarette focus on remaining smoke-free one day at a time.

At the end of every day, reward yourself for a job well done. Buy yourself a gift or an experience – no matter how big or small.

• I have a meal plan for after quitting so that I can control my food intake and avoid gaining any weight.

Many smokers gain weight after quitting.

The reason is that they snack a lot or eat more substantial portions. To prevent that, create a meal plan for your smoke-free self and stick to it.

Also, after having a meal stand up immediately and brush your teeth to replace the time that used to be dedicated to smoking. That way you will not gain weight.

• I am following a quit smoking method.

To quit successfully make sure you follow an approach that offers you guidance, certainty, and coping skills to get rid of this addiction.

• The last few days before my quit date, I am making smoking an unpleasant experience.

What will help you prepare for your quit day is taking the enjoyment out of smoking.

For example, only allow yourself to smoke outside in the cold or while standing up or anywhere that’s uncomfortable.

You can copy paste this list on your phone or write it down by hand.

Let’s move on to the last part of your quit plan.

Step 3. Write Your Reasons for Stopping

The last step of your quit smoking plan is writing down your reasons for wanting to stop smoking.

Doing this simple exercise will take you 7 minutes but it can make your quit plan succeed.

See, writing down why you want to be smoke-free has the power t0 strengthen your desire to quit.

And when our desire to quit grows stronger than our desire to smoke… then deciding to quit becomes easier.

I believe all smokers have reasons for quitting with health being on top of the list. At least, it was for me when I was a smoker.

Although we know why we want to quit, we rarely write our reasons down and reflect on them without guilt.

That’s why now it’s the perfect opportunity to write the top 10 reasons why you want your quit plan to work.

Ok, let’s do this exercise together.

Take a pen and a piece of paper and write the top 10 reasons why you want to quit smoking.

Write down anything that comes to your mind – Really, just write it down. It just has to make sense to you.

• Do you want to feel and be healthier, more alive and vibrant?
• Would you like to feel closer to your family, children and loved ones?
• Do you want to stop hearing complaints about your smoking habit?
• Do you want to stop this unattractive smell that stains on your hair and clothes?
• Would you like to breathe better, deeper and easier?
• Do you want to improve your taste buds?
• Do you want to prove people wrong? People who doubted you or made you feel weak?

Keep writing…

• How would it be if you had the freedom to enjoy your drink without a cigarette?
• How much in control would you feel if you were able to say “No, I don’t smoke anymore”?
• You would feel more confident, right?
• How proud would you feel if you inspired others to quit too?

So. do it now! Write how you imagine yourself and your life as a non-smoker. ….

Wrote your reasons? Great!

How to use your reasons to quit smoking to make your quit plan thrive

Before your Quit Date:

Every time you smoke a cigarette, take out the paper with your reasons to quit and read it.

By doing this, you will make smoking unpleasant. Also, focusing on the benefits of quitting smoking will help you train your mind to look forward to your smoke-free life.

On your Quit Date and After:

Keep this list with you at all times so you can feel motivated to follow your quit plan.

And when you go through a challenging time, look at that list and remember why you wanted to quit in the first place.

What Comes After Your Quit Plan

After you create your quit plan is time…to quit.

And there are many methods to do that.

Keep in mind that the quit plan we created together comes from the CBQ method but it will do wonders for you no matter how you stop smoking.

But if you want to kick this addiction easily and naturally using a method that removes your desire for smoking, then do follow the four stages of the CBQ method.

I have created a video for you where I explain what are the 4 stages and how you can use them in your quit plan.

Click here to request access to the exclusive video of the 4 stages.

It’s free – just enter your name and email address so I can send you the video.

Get the 4 stages of the CBQ method now.