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.
Finishing the program is crucial and it will help you:
- Prepare and reprogram your mind
- Break any remaining positive association with smoking
- Equip you with everything you need to protect and navigate your smoke-free life with confidence
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. 👇
The Craving Notebook will help you weaken, restructure, and release any remaining craving thoughts.
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.
Want a more convenient way to record your cravings and do the program as a non-smoker?
Download the CBQ App, where you can use the craving notebook, watch the program, and access your tools all from your smartphone! 📲
Fill out this form so we can email you the instructions to download the beta version of the app. https://form.typeform.com/to/fSDRD0t9
Need inspiration? ✨
Nicholas quit smoking unexpectedly, but he joined and completed the CBQ Program as a non-smoker to ensure that he is equipped to navigate and enjoy his smoke-free life.
He also shared his Coping Plan (Day 10 exercise) posted on his wall, along with his CBQ Success Certificate to help protect his quit, reinforce his learnings further, and celebrate his freedom!
Christine also did the program smoke-free. She solidified her quit with the lessons and exercises laid out in the program and shared her biggest takeaway and advice here:
Mary Anne quit smoking on Day 5 of the program and slowly worked her way through the rest of the course. She experienced a small slip at 40 days smoke-free, and shared how valuable it is to complete the process as a non-smoker. Now she’s happily free and doesn’t miss smoking at all!
This is Mary Anne with her Success Certificate!
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