welcome to your stop smoking in 21 days challenge where i will help you and support you in stopping smoking within 21 days i’m going to show you why 99 of people fail to quit smoking cold turkey and why most people find stopping smoking stressful anxiety provoking why the majority of people that stop smoking eventually end up relapsing and i’m going to debunk the biggest myth about why stop smoking has to be hard now if you haven’t already you can subscribe and smash that like button blue in order to receive all the latest quick smoking tips.

 now i know many of you have tried to quit before using nicotine replacement therapy e-cigarettes vaping champix, nicotine gum, nicotine patches and ended up relapsing and i know a lot of you have used willpower before or stopped smoking programs like the alan carr method or paul mckenna’s hypnosis sessions and ended up relapsing so i’m going to outline why exactly you maintain the stress smoking cycle and why you end up relapsing and i’m going to help you and show you exactly how i’ve helped using thousands of client hours people to stop smoking quickly painlessly without anxiety stress or any nicotine replacement now 99 of people try and quit smoking in these ways using art or programs or whatever it may be and unfortunately around 80 percent of people that use nicotine replacement therapy to stop smoking end up smoking again most people think that they’re a slave to their smoking that they’re a slave to their habit they’re a slave to their addiction or that they have an addictive personality and that they’re doomed to smoke forever or if they’re not smoking they’re trying not to smoke their whole lives this doesn’t have to be true at all and actually these methods very often contribute to your stress smoking cycle they actually maintain the smoking trap for you now

In order to escape this we need to flip everything on its head and look at everything a completely other way around so we can find out exactly why it is you’re smoking and what’s maintaining your stress smoking cycle okay specifically for you and i’m going to show you exactly how to do that the first thing we’re going to do is look at preparing to be a non-smoking person now this is so so important a lot of the people that i see that stopping smoking those that prepared are way more successful than those that haven’t so i’m going to show you why this is important and give you some tips and tricks you can start implementing.

Number one is to set a stop smoking date set a date for when it is that you’re stopping smoking this is vital so when you set a date what happens is is it fixates in your mind that this is the day that i will no longer be a smoking person on now a lot of people say to me but i’ve already set a date i’ve set about 100 dates when i’ve stopped smoking but it’s the way that we set the date that is important which is where these goals come in okay and there’s specifically i like to use smart goals so these goals are goals that are specific measurable attainable realistic and timely so make the goal specific all right so we’re not we’re not simply going to say i’m going to stop smoking on the 1st of january let’s say i’m going to stop smoking on march the 27th at 9 o’clock in the morning that is my that is when i am stopping smoking that is when i’m becoming a non-smoking person i’m starting my journey and making it specific fixates it in the mind and it gives us a really tight time boundary goal making it measurable as well so saying to yourself i’m gonna start smoking at nine o’clock in the morning on march the 27th at nine o’clock and i’m just gonna do that first day i’m gonna do that first day first of all i’m just going to do it in tiny little measurable increments okay rather than giving myself this massive big goal i’m just going to take it a day at a time if that’s what i need 

Attainable is that realistic as well can i actually do that is that possible for me right now and what i mean by that is if you’re in a particularly stressful moment in in your life or you’re going through something maybe now isn’t the right time to stop smoking tuning in with your intuition and understanding yourself and saying actually i’m not ready right now so check in with yourself and say am i ready am i in a place in my life now where i can do this so i like to get a piece of paper and just write what my specific goal is i want to quit smoking and i’m gonna start this journey on march the 27th at nine o’clock in the morning writing that goal down putting a massive circle around it or even on your phone and just really highlighting that this is specifically what i’m doing okay it gives it focus it gives it purpose and it gives it meaning once you’ve written down your goal it’s really useful to start looking at some of our values our values are what makes us us what makes you you what makes you get up in the morning what if you lost everything if you lost family friends or your finances your house whatever it may be these values you stick with them they just make you you and you can’t always explain them and that’s very difficult sometimes to think of our values and because we never really do we just continue doing life but if we take a moment to think okay no matter what one of my values is my family or trust or connection or relationship or work ethic any of these things can be values that make you you and i often say write down three 

So underneath the goal write down three of the values that for some reason you just connect with them and they make you. Now it might feel a little bit weird and silly doing this but the reason why we write down these values is because very often this is what we connect to when we stop smoking very often when we’re smoking we abandon these values we that’s where the a lot of the frustration relies a lot of the frustration doesn’t actually rely on the cigarette it is the abandonment of our values for that short amount of time or maybe it’s most of the time something is telling us that we’re abandoning who we are our values and smoking is getting in a way of that we don’t think our way out of the smoking trap we feel our way out of it and one of the best ways to feel our way out of it is to understand our values and what makes us us.

Number four is rewards what are you getting when you stop smoking what is it that you are achieving when you are no longer a smoking person now be specific again with these now a lot of people say to me well if i stop smoking i will be getting about we work out about 2000 pounds a year back into my pocket think about what you can reward yourself with that with if that’s useful to you maybe you can think about a holiday or maybe you can just put it into savings or invest it whatever you want this is an example of something you can reward yourself with okay it doesn’t have to be financial if that’s not useful to you it can also be health so write down this is what i’m going to be getting from my health i’m going to be able to breathe better i’m going to be able to taste things more i’m going to be able to socialize without feeling that need to smoke i’m going to have to hide it from my friends and family anymore these are some examples of some rewards that you can give yourself now these very often in the spoken word are very generic but make them specific for you what matters for you what are you getting from stopping smoking 

Something i’d like to draw your attention to is there was a 2015 study assessing the quality of goal setting for smoking cessation and they came to the conclusion that the higher the quality of the goal setting was associated with greater likelihood of quit attempt success okay so the more quality that the goals were the clearer they were the smart goals the clearer the date was the clearer your values were the clearer that your rewards were in your mind that was associated with a greater likelihood of quitting smoking success okay so really spend some time it might feel i know it feels a little bit counter-intuitive at times i just want to get into the nitty-gritty stuff and stop smoking now i understand that but spending some time as identifying why it is you’re quitting how it is you’re going to do it and the goals and rewards that you have along with your values you can really start to create that foundation and what this does is the study found is that it increases your self-efficacy okay so self-efficacy is the belief that you can do it yourself gaining back some of your autonomy and understanding that you can actually stop smoking it’s very possible you can do it and this study also found that when there was a failure to prepare or there wasn’t any preparation at all we just said right i’m going to stop smoking on the 1st of january new year without any preparation that actually increases stress increases anxiety and rapidly increases relapse rates okay guys so it doesn’t it doesn’t really work without preparing sometimes it does but we found that when you start smoking without this preparation that is what causes a lot of the stress a lot of the anxiety okay a lot of people say to me i’ve stopped smoking for a month but i’m the most anxious and stressed i’ve ever been in my life so there’s something out of whack there all right this preparation or part of it will really start to help you um with your self-efficacy help you to feel that you alone can stop smoking without anxiety without stress and without nicotine replacement most importantly now if you haven’t already you can subscribe and smash that like button blue in order to receive all the latest quick smoking tips and in the next video we’ll start looking at what will happen to you when you quit smoking there’s no pressure to quit smoking now we’re just lightly having a look at what can be useful to you in order to prepare to be there okay so i hope this helps and i’ll see you in the next one.