What if I do the program as a non-smoker or quit before day 10?

You can definitely do that.

If you want to quit smoking before day 10 of the program, you don’t have to rush through the program by watching many modules together. You can quit smoking the day you’re ready and complete the rest of the program as a non-smoker.

What to do if you do the program as a non-smoker/non-vaper or quit before day 10:

Make sure you complete the program and do everything instructed as a nonsmoker.

The only thing you’ll do differently is to record your cravings instead of your cigarettes (day 0, video 4 exercise)

📘 Get your Craving Notebook from the attached file below. 👇

This will help you weaken, restructure, and change your craving thoughts, which will then remove the desire for cigarettes.

How to record your cravings.

Every time you have a craving, record (during or right after the craving) the following:

• Trigger. What was the trigger? For example, stress, boredom, an argument.
• Craving Thought. What’s the craving thought that went through your mind? For example, “I need to smoke,” “If I don’t smoke, X will happen” “One cigarette won’t matter” “A cigarette would make me feel better”
• Coping Strategy. What did you say or do to help you overcome this craving?
• Intensity. How intense was this craving on a scale of 1 to 3. 1 = Weak and 3 = Strong.