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2/11/12 8:48 P

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I need to quit smoking for health reasons. God Bless You and Have a Wonderful Week.

GOD BLESSINGS TO EVERYONE. MAY GOD BE WITH YOU ALWAYS. HAVE A WONDERFUL WEEK. TAKE CARE.


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RUBYEMMA775's Photo RUBYEMMA775 SparkPoints: (0)
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8/22/11 11:33 P

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you are on fire, red hot!!!! Good job!!! Rootin for you :) HUGS

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MARVEEME's Photo MARVEEME Posts: 6,055
8/22/11 7:21 A

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Up to a one hour wait after waking or eating now. Baby steps are paying off!
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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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RUBYEMMA775's Photo RUBYEMMA775 SparkPoints: (0)
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8/21/11 10:03 P

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Good job ourmaman, you are getting closer!!! I know it doesnt seem that way, but continue to be good to yourself, good job!!!!

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MARVEEME's Photo MARVEEME Posts: 6,055
8/18/11 8:20 A

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Not exceeding 7 cigarettes a day now, and they're Carltons (the lowest T & N)!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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8/15/11 8:23 P

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AWESOME!! Keep it up!! You can do it :) HUGS

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MARVEEME's Photo MARVEEME Posts: 6,055
8/14/11 9:39 A

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Down to 7 cigarettes yesterday! YIPPEE! Baby steps are working!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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RUBYEMMA775's Photo RUBYEMMA775 SparkPoints: (0)
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8/8/11 7:40 P

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Love the suckers idea. awesome :) You can do it!!

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MARVEEME's Photo MARVEEME Posts: 6,055
8/4/11 10:26 P

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Dum Dum Suckers....I love it! After so many years of coffin nails in our mouth, what a perfect name for our new badge of honor!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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BECCAJ98's Photo BECCAJ98 SparkPoints: (88,833)
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8/4/11 10:59 A

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THROOPER.......Nicotine is drug, is messes with you, but you just need to find the thing that works for you. OURMAMAM has great ideas, and I used dumdum suckers. I have been smoke/nicotine free for over 5 weeks now. You can do it, we all here to help!!

"The true measure of an individual is how he treats a person who can do him no good." -Ann Landers

The power of Fruitloops!

Proud Leader of PAWC!!!!
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MARVEEME's Photo MARVEEME Posts: 6,055
8/4/11 10:20 A

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CONGRATULATIONS THROOPER62!
Woo Hoo!

Everything I read leads me to understand that the crying is part of the withdraw symptoms, and you should allow yourself to cry it out without giving in and lighting up. I made the mistake of giving in, and it did not help the crying, only made me feel like a failure. I'm going to try again.

Cry it out, beat up a pillow, or a mattress, let the emotions fly, and then reach for a long drink of water or go for a walk/run or, if you must, get a piece of gum or a single Good-N-Plenty or cinnamon candy to change the feeling in your mouth and help you fight the urge. Gut it out, and you'll be glad you did.......that's what all the successful ex-smokers tell me.

I'm right behind you, honey, you CAN do this!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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THROOPER62's Photo THROOPER62 Posts: 52,095
8/4/11 10:08 A

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The last cigarette I had was August 2, 2011. So I am new to not smoking. I am using Nicoderm patches and Light-free cigarette substitute. Why am I so emotional crying for no reason

MARVEEME's Photo MARVEEME Posts: 6,055
7/31/11 10:51 A

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Still not smoking inside the house...YIPPEE! Blew past the 10 per day last night (date night with DH and combined with wine, well, you know).

Today is a new day, and tomorrow a new month. I shall begin again.

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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BECCAJ98's Photo BECCAJ98 SparkPoints: (88,833)
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7/31/11 10:35 A

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How's no smoking inside going?

"The true measure of an individual is how he treats a person who can do him no good." -Ann Landers

The power of Fruitloops!

Proud Leader of PAWC!!!!
teams.sparkpeople.com/pawc


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MARVEEME's Photo MARVEEME Posts: 6,055
7/25/11 7:56 A

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I have banished cigarettes from inside my house, and will stay below 10 per day.

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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MARVEEME's Photo MARVEEME Posts: 6,055
7/15/11 4:35 P

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Must GOMA....soon.

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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7/15/11 12:34 P

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Cool!!!! Keep holding there!!

"The true measure of an individual is how he treats a person who can do him no good." -Ann Landers

The power of Fruitloops!

Proud Leader of PAWC!!!!
teams.sparkpeople.com/pawc


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MARVEEME's Photo MARVEEME Posts: 6,055
7/15/11 11:39 A

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Holding at 10 or fewer cigarettes a day. That's about it for now.

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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BECCAJ98's Photo BECCAJ98 SparkPoints: (88,833)
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7/15/11 11:30 A

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How is the prep for quitting going? I know you can do this went the time is right!!

"The true measure of an individual is how he treats a person who can do him no good." -Ann Landers

The power of Fruitloops!

Proud Leader of PAWC!!!!
teams.sparkpeople.com/pawc


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PCMOM62's Photo PCMOM62 Posts: 59
5/31/11 9:29 A

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You can do it! The four days you were smoke free tells you that you can do it. I understand the cravings, and it's hard. VERY hard at times. Today is day 6 for me, and I still have cravings that I swear sometimes are going to get to me to the point where I grab a smoke. Like right now I would absolutely love one! But....I keep telling myself that I've made it this far, and I can continue to live smoke free.
I'm proud of you for even trying, but am more proud of you for quitting for four days and showing yourself that you CAN do it. So you slipped up and bought a pack and smoked again......it doesn't mean that you blew it and will have to smoke the rest of your life. You can and will quit smoking completely. You've already showed that you can! emoticon

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RMENTEER's Photo RMENTEER Posts: 172
5/30/11 11:40 A

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Just keep trying, My mission has failed as well, but as long as we keep trying we haven't really blown it. We've just had a minor set back! You can do it, just remember the lessons we've been taught since we were little- try, try again; don't give up; and tell yourself....I think I can, I think I can...until you do!

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MARVEEME's Photo MARVEEME Posts: 6,055
5/29/11 1:46 P

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I blew it. I bought a pack and smoked. I'll be trying again real soon, and keep ya posted!
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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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MARVEEME's Photo MARVEEME Posts: 6,055
5/26/11 7:27 A

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DAY #4 without! Jeez...I smoked for THIRTY NINE YEARS...and now I don't smoke. Think I can make it thirty nine years as a non-smoker? That would mean I'd live to be 100!
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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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BECCAJ98's Photo BECCAJ98 SparkPoints: (88,833)
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5/24/11 6:34 P

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emoticon

"The true measure of an individual is how he treats a person who can do him no good." -Ann Landers

The power of Fruitloops!

Proud Leader of PAWC!!!!
teams.sparkpeople.com/pawc


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MARVEEME's Photo MARVEEME Posts: 6,055
5/24/11 6:24 P

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Day #2 - Still no cigarette! Better than I thought it would be. A little bout of being dizzy, but all in all, ok. Urges still strong, hunger and snacking/munchies still an issue, but I did not give into the urge to have a cigarette. I may just pull this one off.....

emoticon emoticon emoticon emoticon

TWO WEEKS like this, and I'll re-set my tracker down to 120 and slide in at HOME!

emoticon emoticon emoticon emoticon

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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BECCAJ98's Photo BECCAJ98 SparkPoints: (88,833)
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5/24/11 5:57 P

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So........how was day 2?

"The true measure of an individual is how he treats a person who can do him no good." -Ann Landers

The power of Fruitloops!

Proud Leader of PAWC!!!!
teams.sparkpeople.com/pawc


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MARVEEME's Photo MARVEEME Posts: 6,055
5/24/11 7:20 A

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I can't believe I made it through the first day as easily as I did. Sure, I was often thinking about smoking, and looking for them, walked past smokers just to smell them, and twice sniffing the disgusto-jar, but really....I didn't kill or injure anyone, didn't snap at anyone, and still managed to get a few other things accomplished. The world did not end. I guess I expected it to be a lot harder than it was on the first day from what all the other quitters told me. I never tried to quit before now, not really. I've also got to admit, though, that quitting is very personal. There's no one to answer to but yourself, so cheating is self destructive. I like that part, because I've always been true to myself.

On to day 2!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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RMENTEER's Photo RMENTEER Posts: 172
5/23/11 10:16 P

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Good for you! I am so happy for you, I hope I can say the same soon :) Not off to a great start on the quitting smoking, but I'll get there. I'm really trying to figure out my triggers, not hard enough though, I need to write them down all the time! One step at a time :)
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MARVEEME's Photo MARVEEME Posts: 6,055
5/23/11 8:37 P

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DAY #1 DONE! SUCCESS!

I am a non-smoker!

My first day cigarette-free is now DONE! Lifetime to follow!

Less than 100 calories over the high side, but that should level off in time.

Rough day, but I did it, and will do it again tomorrow.

Thank you ALL for your encouragement, it means so much to me!

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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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RMENTEER's Photo RMENTEER Posts: 172
5/19/11 10:29 P

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Good for you, you are doing great! You can do it! You're an inspiration to the rest of us :)

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MARVEEME's Photo MARVEEME Posts: 6,055
5/19/11 9:25 P

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Good day, but too high on fat. Turning in for the night early, but only 7 coffin nails today.
Tomorrow should be even better...more time in a car! UGH! Meals on wheels will be delivered on time, though. This time next week, I hope I'm over on the No More Smoking team permanently!

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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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RMENTEER's Photo RMENTEER Posts: 172
5/19/11 10:16 A

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Hi! I joined your group with a goal to quit smoking within 2 weeks. I really need to quit, really want to quit. I am doing good with my weight loss goals and feel that I have formed my healthy eating and exercising habits well enough to not have to worry about sitting around eating everything in sight in my fight to quit smoking! So, now is the time. Especially since my husband just got laid off and we really need to quit throwing money away on these stupid things! Being surrounded by smokers has always been my biggest challenge in the past when I attempted to quit. I really like the sounds of your plan, OURMAMAM. I would tweak it a little since I am shooting for 2 weeks and not a month but, I really like the idea of the wait periods, cutting out trigger times, and moving the ashtray. My initial thought was moving it somewhere that is inconvenient. We only smoke outside, and it is rainy season...so if I move it to an unsheltered area in the yard or something I won't want to go out when it's wet and raining! I think the biggest trigger I have is stress, especially money and my 2 yo! lol That will be my hardest trigger to avoid, so wish me luck! Good luck to you guys, it sounds like you are both doing great!

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MARVEEME's Photo MARVEEME Posts: 6,055
5/17/11 9:53 P

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Another good day behind me. Another test before me with a lot of hours in a vehicle tomorrow. I'm prayerful to accomplish everything I want to get done tomorrow, and more.

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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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MARVEEME's Photo MARVEEME Posts: 6,055
5/16/11 10:21 P

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Great progress. One hour wait working well. Good N Plenty is helping me not smoke in my car, and still fits in my calorie plan. Only 7 cigarettes today, and Sunday will be my last day smoking. I believe I'm going to be able to do this for real!

YIPPEE!

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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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PCMOM62's Photo PCMOM62 Posts: 59
5/16/11 10:09 A

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Good for you! I'm also doing better, one day at a time. I'm down to only 4 or 5 ciggs a day. I was determined not to buy anymore after I smoked my last one on Friday morning, but after bumming a couple from a coworker, I knew that I had to just break down a but a pack. So I bought a pack Friday afternoon, and I still have about half of it left. And it's now Monday! So, I am doing better, just haven't quit completely yet. But we'll get there! emoticon

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MARVEEME's Photo MARVEEME Posts: 6,055
5/15/11 10:14 P

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The weekend was good. Sunday was the easiest, as I just got used to the 45 minute waits....only to start the hour long wait tomorrow.

So far, so good...one week until I'm a non-smoker!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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PCMOM62's Photo PCMOM62 Posts: 59
5/13/11 9:45 A

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You CAN do this! You're doing great so far, and I fully expect you to succeed at your goal. Just keep up the great work! emoticon

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MARVEEME's Photo MARVEEME Posts: 6,055
5/13/11 8:40 A

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Yesterday was a good day....only 8 cigarettes and stayed ok on all the other tracked items. Managed to have my cup of coffee and wait my 45 minutes before my first cigarette today, and will be spending time in a car today....hopefully without smoking in the car today.

I'm GOING to DO THIS!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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MARVEEME's Photo MARVEEME Posts: 6,055
5/12/11 10:13 A

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YES WE CAN!

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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PCMOM62's Photo PCMOM62 Posts: 59
5/12/11 10:00 A

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I have smoked for 25 years with the exception of 2. In 2001 I quit smoking using the patch. It helped with the nicotine, but not with the habit. So needless to say, I chewed a lot of gum and ate a lot of suckers! Then two years later, I was having a few drinks one night, and thought that one puff wouldn't hurt. Yeah right! I've been smoking ever since! But I started taking Chantix three weeks ago, and it is helping me a lot. I am still currently smoking, but only 10 or less a day, instead of a whole pack or more a day. And now, when I DO smoke, I usually feel kind of sick afterwards. Nothing major, just enough to make me not really want to smoke. Unfortunately, the habit part is still there. For example, I still want to smoke first thing in the morning when I take my dogs out, and also after I eat a meal.
As of right now, I have a total of seven ciggarettes left, and I am determined to not buy any more! Quiting smoking is hard no matter what, but trying to quit smoking AND trying to lose weight simultaneously is insanely hard! But I determined to do it, and I know you guys can too! :)

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MARVEEME's Photo MARVEEME Posts: 6,055
5/12/11 8:37 A

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Yesterday was good for me on the food end, but the cigarettes in the car took its toll. I'm still smoking in the car, and this has to stop. Stayed at half a pack (10) by actually counting the cigarettes and separating them into a pack of their own for the day. This works for me. It keeps me on track and helps me visualize my allotment for the day. I'm dropping the number to 9 tomorrow.

"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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BECCAJ98's Photo BECCAJ98 SparkPoints: (88,833)
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5/11/11 2:38 P

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emoticon

"The true measure of an individual is how he treats a person who can do him no good." -Ann Landers

The power of Fruitloops!

Proud Leader of PAWC!!!!
teams.sparkpeople.com/pawc


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MARVEEME's Photo MARVEEME Posts: 6,055
5/11/11 1:01 P

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I have officially met my first (of three) goals with my weight at 130#. As promised, I have already posted my plan for goal #2 which is to quit smoking. I have been working the plan already, am up to waiting 45 minutes as outlined on the plan, and picked my quit date.

MONDAY, MAY 23, 2010, I WILL BE SMOKE FREE!


"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


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MARVEEME's Photo MARVEEME Posts: 6,055
5/4/11 11:14 P

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I'm 1# away from announcing my quit date, but here's my plan:


30 DAY NO SMOKING EXCUSE KILLER PLAN
THE EXCUSE: I'd quit but withdrawal never ends!

The Truth: That EXCUSE is False! If you remain 100% nicotine free for just 72 hours, your blood will become nicotine free, your withdrawal anxieties will peak in intensity and the number of psychological craves will peak in number. The greatest challenge will be over. Within 10 days to two weeks, actual physical withdrawal is substantially complete as your mind has physically adjusted to the absence of nicotine and accustomed to natural brain dopamine levels. What then remains will be to encounter and recondition your remaining psychological habit crave triggers and to learn to live with the millions of smoking memories stored deep within your mind. You will experience your first day of total quit comfort, where you never once even "think" about a cigarette or smoking, by at least day ninety. The sad part is that you won't even realize that it has happened. After the first such day, they grow more and more frequent until they become your new norm. The deep sense of lasting comfort and calmness that awaits you is probably beyond your comprehension. The real "you" is in total control!
THE PLAN:
Choose your quit date: thirty or more days into the future. Prepare for at least 2 days, and work the program for 28 days.
For the first two days, write down the number of cigarettes you smoke every day, where you are when you are smoking, what you are doing when you smoke, and the time of day you smoke them to obtain your trigger information and total intake for the day.
Note your personal TRIGGERS: Do you light a cigarette when:
A) Your feet first hit the ground in the morning?
B) You get into the car?
C) You answer the phone or make a call?
D) You watch television?
E) You are stressed or excited?
F) Your household gets noisy?
G) You drink alcohol?
H) You have finished eating a meal?
I) What else triggers you?
If smoking in a car is something you do, you MUST eliminate this trigger in week #2.
Get a calendar that you can exclusively use to track your program, even if you just print it off of the computer for the 30 day period of your choice.
Know your natural constipation remedies, or over the counter medications for this condition, and be ready to use them should your decreasing nicotine trigger constipation. (Yup, it’s a side effect.)

Locate a fruit juice, foods, candy and/or gum that will assist you in changing the chemistry of your mouth. (Like grapefruit or tomato juice, ring peppers, licorice, Altoids or cinnamon hearts candy) and purchase some for next week. These items will be referred to as your Craving Chemistry Changer or CCC.

Purchase a few new toothbrushes, toothpaste, and mouthwash (including travel sizes) for your program.

Purchase orange juice for your program.

Have a few rubber bands available for your program.

Obtain two large (preferably glass) clear empty jars, like a mayonnaise or large salad dressing (like Marzetti’s or Marie’s) jars.

Locate and log the tar and nicotine level of your regular brand of cigarette, and choose three other brands of lower tar and nicotine cigarettes that you will switch to in week 2, 3 and 4 on the list at www.ftc.gov/reports/tobacco/1998tar&
ni
cotinereport.pdf
or pw1.netcom.com/~rdavis2/smoke.html . Try to reduce your tar and nicotine with each choice to ¼ less than the previous brand working toward the lowest on the market which is Carlton brand. You must make the choice change in week 3 and 4 to the lower tar and nicotine cigarette which is the opposite type of cigarette you normally smoked (if you normally smoked regular, you must switch to menthol, and if you normally smoked menthol, you must switch to regular.)

Note these brands and styles on a piece of paper, and locate a store that carries that specific brand, style, size and type. Purchase one pack of each of these brands for your program.

Week #1
Remove all but one ashtray from your home and office. The remaining ashtray will be the only one you are permitted to use when you smoke. Place the ashtray in a location that you rarely, if ever, smoked a cigarette. (example: in another room, on the deck, in the attic or garage etc.) This will be the only location you will allow yourself to smoke at home until week #4. If you smoke at work, change that location as well, even if it is ten yards or a block away. Do NOT smoke in the same places you are used to smoking from this point forward. Each time you find yourself in one of those locations, remind yourself that you are almost a NON SMOKER, and do not belong there to smoke.
Choose one trigger time that you will not smoke this week. (Example: No more smoking on the phone.)
Wait 15 minutes after waking up and after every meal or drink (other than water) to smoke a cigarette. Fill this time with one activity you need to attend to anyway. (example: Pack a spare toothbrush, toothpaste and mouthwash and some of your CCC’s into a baggie for when you are away from home, choose your wardrobe for the day, address a to-do list for the day, take a shower, pack a lunch, etc.)
Wrap a rubber band with a piece of paper around your cigarette pack to remind you of this 15 minute promise. Continue to use this reminder method throughout the program.
Drink as much water as you possibly can every day, especially when fighting an urge to smoke.
Brush your teeth and rinse with mouthwash after every cigarette, even if you plan to smoke another right away.
After you smoke, empty the ashtray into the jar and close the lid, then wash and dry the ashtray. When this jar is full of ashes and cigarette butts, fill the remaining spaces with water, leaving about a 1 inch space of air at the top. Once you have filled this jar with water, and perhaps created one for your “work” location, you must smell the contents of the jar before lighting every next cigarette. .
On the 7th day, make sure you have purchased a pack of your next brand of cigarette (lower tar and nicotine of the same type)

Week #2
Choose another trigger time to eliminate smoking this week. (Example: No smoking on the phone or in the car.)
If you normally smoke in the car, this is when you MUST ELIMINATE smoking in your car. This is also the time that you will thoroughly clean your car, remove any debris (especially anything cigarette related), clean the ashtray with soap and water, and never use your car’s ashtray again.
On the first day of week 2 (the 8th day of your program) throw away any leftover cigarettes you had smoked in week #1, and switch to the first lower tar and nicotine cigarette of the same type you normally smoked.
When you wake up, drink an 8 ounce glass of orange juice.
Wait 30 minutes after waking up and after every, meal or drink (other than water) to smoke a cigarette. Fill this time with one ADDITIONAL activity you need to attend to anyway. (example: choose wardrobe, address a to-do list for the day, take a shower, pack a lunch, etc.)
You may brush your teeth and use mouthwash during this 30 minute waiting period, but eating or drinking anything will require a 30 minute time wait from the time you finish eating or drinking.
Drink as much water as you possibly can every day, especially when fighting an urge to smoke.
Just before you smoke a cigarette, open the jar of soggy cigarette butts and smell the contents, then re-cap the jar and keep it next to your ash tray.
Brush your teeth after every meal and cigarette.
Satisfy cravings with your Craving Chemistry Changer, making sure that you honor the 30 minutes time requirement after finishing your CCC.
Toward the end of week 2, write down the number of cigarettes you smoke every day, where you are smoking, when you are smoking, what you are doing when you smoke, and the time of day you smoke them to obtain your total intake for these days.
On the 14th day, make sure you have purchased a pack of your next brand of cigarette (lower tar and nicotine of the OPPOSITE type of your old favorite cigarette.)

Week 3
Choose 50% of the remaining trigger times to eliminate smoking this week. (Example: No smoking while watching TV, while on the phone or in the car.)
On the first day of week 3 (the 15th day of your program) throw away any leftover cigarettes you had smoked in week #2, and switch to the second lower tar and nicotine cigarette of the OPPOSITE type you normally smoked.
When you wake up, drink an 8 ounce glass of orange juice.
Wait 45 minutes after waking up and after every CIGARETTE, meal or drink (other than water) to smoke a cigarette. Fill this time with one ADDITIONAL activity (now a minimum of three) you need to attend to anyway. (example: choose wardrobe, address a to-do list for the day, take a shower, pack a lunch, etc.)
This week you must also wait 45 minutes BETWEEN CIGARETTES.
You may brush your teeth and use mouthwash during this 45 minute waiting period, but eating or drinking anything will require a 45 minute time wait from the time you finish eating or drinking.
Drink as much water as you possibly can every day, especially when fighting an urge to smoke.
Just before you smoke a cigarette, open the jar of soggy cigarette butts and smell the contents, then re-cap the jar and keep it next to your ash tray.
Brush your teeth after every meal and cigarette.
Satisfy cravings with your Craving Chemistry Changer, making sure that you honor the 45 minutes time requirement after finishing your CCC.
Toward the end of week 3, write down the number of cigarettes you smoke every day, where you are smoking, when you are smoking, what you are doing when you smoke, and the time of day you smoke them to obtain your total intake for these days. Compare this to your previous weeks totals, and see your progress.
On the 21st day, make sure you have purchased a pack of your next brand of cigarette (lowest tar and nicotine of the OPPOSITE type of the type of cigarette you smoked before starting this program.)

Week 4
Eliminate smoking during all of the remaining trigger times this week. Move your ashtray outside your living space altogether. If you had already moved it onto the deck, move it to the side or front of the house, but move it to its final location.
On the first day of week 4 (the 22nd day of your program) throw away all leftover cigarettes you had smoked in week #3, and switch to the lowest tar and nicotine cigarette of the OPPOSITE type you normally smoked.
When you wake up, drink an 8 ounce glass of orange juice.
Wait 60 minutes after waking up and after every meal or drink (other than water) to smoke a cigarette.
This week you must also wait 60 minutes BETWEEN CIGARETTES.
You may brush your teeth and use mouthwash during this 60 minute waiting period, but eating or drinking anything will require a 60 minute time wait from the time you finish eating or drinking.
Drink as much water as you possibly can every day, especially when fighting an urge to smoke.
Just before you smoke a cigarette, open the jar of soggy cigarette butts and smell the contents, then re-cap the jar and keep it next to your ash tray.
Brush your teeth after every meal and cigarette.
Satisfy cravings with your Craving Chemistry Changer, making sure that you honor the 60 minutes time requirement after finishing your CCC.

At the end of DAY 30, THROW AWAY YOUR REMAINING CIGARETTES, AND BEGIN YOUR SMOKE FREE LIFE!


"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


 current weight: 147.0 
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136.5
128.25
120
MARVEEME's Photo MARVEEME Posts: 6,055
4/22/11 8:24 A

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In an effort to reactivate this team for those of us who are just starting to quit smoking, I am opening this new thread. I want to quit. I need to quit. I will quit smoking!

Hello to EVERYONE!
My name is Marilyn from the Pocono Mountains of Pennsylvania. I've been pretty successful so far heading towards my first goal of three and am currently 3 pounds away from reaching that goal weight. I will reach 130#, then commence my quit smoking phase, and after I've been cigarette free for two weeks, begin my final descent to 120#. The baby step I started this week is slowly combining the phase 1 and 2, accelerating the phase 2 start a bit. I must wait 30 minutes after waking up, eating or drinking anything but water before having a cigarette. I spent a month waiting 15 minutes, and graduated to 30 minutes this week when I could report being only 3 pounds away from goal #2 commencement. While the plans are fluid, the success will be SOLID. My complete game plan will be announced on my page when I make it to 130# to assist me with accountability, I have been smoking for 35 years, so I know this is going to be difficult but not impossible. I will be a non-smoker soon!
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"A dead thing goes with the stream, but only a living thing can go against it."

"You cannot grow a beard in a moment of passion."

G K Chesterton


 current weight: 147.0 
153
144.75
136.5
128.25
120
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