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On the day of your appointment:
Stop smoking at least two hours prior to your appointment. We want you to arrive wanting to smoke. This way, the therapy is confirmed immediately by the sudden loss of desire to smoke.
When you smoke your last cigarette, make note of the time, the date, the place. You are ending a relationship, make peace with it.
Use the power of your imagination to create a new identity, that of a non-smoker.
In the days leading up to your appointment:
Change your brand. If you smoke menthol, switch to regular. If you smoke Camels, switch to generic.
Smoke each cigarette consciously. Don't smoke while distracted (at the computer, while talking on the phone, or driving).
When you smoke, imagine negative consequences associated with smoking, such as the smell, the discoloration to your teeth, the harm to your health.
Do not allow your mind to marinate on thoughts like "I'm going to miss cigarettes so much!" With every cigarette, say to yourself, "I am almost a non-smoker and I'm so glad." Imagine telling people you are a nonsmoker, giving tips to a friend about how to quit smoking.
Rehearse what you will say when offered a cigarette at a social gathering..."no thanks I am a non smoker!!" These simple techniques help prime your mind for the transformation from smoker to non-smoker.
Daydream about people coming to you saying "WOW! You look great, what's different about you?" See yourself responding with, "I stopped smoking and feel so much better ever since".
Visualize yourself happy and healthy, smelling fresh and clean.
Identify and write down your personal incentives for quitting, focus and remind yourself of these as often as possible.
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