How To Stop Smoking Easily Without Willpower
- 2 hours on-demand video
- 3 downloadable resources
- Full lifetime access
- Access on mobile and TV
- Certificate of Completion
Get your team access to 4,000+ top Udemy courses anytime, anywhere.Try Udemy for Business
- How to be a happy nonsmoker in 7 days
- How to not crave for cigarettes
- How to not gain weight and lose sleep when stopping
- How to quit smoking without willpower
- How to quit smoking easily
- How to stop smoking quickly
- The easiest way to stop smoking
- Understand basic english
- Be willing to quit smoking
How I went from 30 cigarettes per day to none overnight...without using any willpower. I did not suffer any cravings that many ex-smokers seem to have after they stop smoking.
I did it naturally without spending a dime on medication or going through any kind of unnecessary stress.
After years of trial and error, this is what I know. Quitting has nothing to do with how much willpower you have. But it has EVERYTHING to do with what I am about to share with you in this course.
It is basically fear that keeps us smoking: the fear that life will never be quite as enjoyable without cigarettes and the fear of feeling deprived.
In this course, I will remove all of your fears you link with quitting. When you have no fear, quitting is extremely easy.
If you ever thought this HAS to be easier… then you are right…
By the end of this course, you can finally learn the biggest secrets to becoming a happy nonsmoker without using any willpower, without feeling stressed or anxious, and more importantly, without feeling deprived.
- Smokers who have been smoking for many years
- Smokers who think they enjoy smoking
- Smokers who are afraid of failing
- Smokers who simply need some help or assistance
- Nicotine addicts
Questions To Ponder
What does the cigarette really do for me?
Do I really enjoy smoking?
Why 95% Failed At Conventional Methods
1. Smokers already know the disadvantages of smoking.
They know why they shouldn’t smoke. If knowing is enough, it would have worked a long time ago.
2. One of the biggest reasons smokers want to stop is because of HEALTH. But if a smoker were to see a commercial somewhere that highlights the dangers of smoking. Those commercials will provoke an emotional response based on fear and anxiety that the same could happen to them.
This creates a lot of stress... and for every smoker on planet earth, the first response to stress is to want to smoke a cigarette. This is why so many quit smoking commercials failed so badly. They make it harder, not easier, for smokers to stop.
3. Using willpower implies that we are making a sacrifice. This sense of deprivation makes us feel miserable... and when we are miserable the cigarette appears to be more desirable.
When we use willpower we will enter the cycle of wanting to smoke but not being allowed to. This deepens the stress which then increases our desire to smoke. Our willpower is not infinite so this cycle will carry on until we can take no more and we give up.
The problem is not the cigarette per se, but the DESIRE to smoke. As long as we have the DESIRE, we will be miserable when we are not smoking.
Question To Ponder
Think about one thing that you absolutely hate to do. And ask yourself do you need any willpower not to do it?
The same is for smoking, once you have no desire to smoke, you will not need any willpower to quit or stay quit.
If we do not know what we are dealing with, it is hard to stop smoking.
To stop smoking for a while is easy - most smokers have done it at one point - but to stay smoke-free for life is considered to be the most difficult thing to do for many smokers.
If you ever wish for more willpower just so you could stop smoking then you’ve been looking at the wrong side of the coin all this while.
The truth is, YOU DO NOT NEED ANY WILLPOWER TO STAY QUIT.
2 Common Excuses That Make Stopping Difficult
1. Some smokers say that they smoke because it is a hobby or habit.
But what sort of a hobby or habit is it that when you are doing it you wish you didn’t, and that only seems desirable when you are not doing it?
2. Some smokers say that they smoke because they enjoy the taste of tobacco cigarettes.
Ask any smoker who suffers from this illusion, if he can’t get his preferred brand, would he stop smoking?
Summary Of This Lesson
There are some reasons in this lesson that may seem ridiculous at first but just listen to this so you don’t fall into the trap yourself.
If all these sound a little too blunt for you, don’t worry okay, we’ll cover all of these more in-depth in later modules. I will show you a lot of statistics and proof so you can have a worry-free journey to becoming smoke-free.
Right now, we are at Module #0 and this is just the fundamental.
Anyway, it is crucial you understand at least the basics of this lesson otherwise whatever I say in later modules will not make sense to you.
What Is It Like To Become Addicted To Nicotine?
Becoming addicted to smoking is like wandering into a big forest.
The longer you are in this forest the harder it is for you to get out.
It is like a giant maze.
It is practically impossible to find your way out without any assistance.
However, if you have a compass, a map, and you understand the terrain, it is easy!
I have all the solutions to get you out of this giant maze and this course is your instruction manual.
I will lead you out of this deadly forest and ensure you never wander into it again.
All you have to do is to follow all the instructions in this course.
This means exactly what it says because one wrong turn renders the rest of the instructions meaningless.
Do You Have to Suffer Withdrawal When You Stop Smoking?
Many people believe they have to suffer serious withdrawals to stop smoking.
This is NOT true!
The real and actual withdrawal from nicotine is so MILD that most smokers have lived and died without even realizing they are addicted.
The good news is nicotine is an easy drug to kick if you understand the true nature of this addiction and accept that you are, in fact, addicted…
Saddest Thing About Smoking
The saddest thing about smoking is that the only so-called ‘enjoyment’ a smoker gets is the temporary relief from the previous cigarette.
To put it simply, all the smoker is looking for is the state of peace, security, and confidence that they had before they started smoking.
Allen Carr, the grand-father of smoke-cessation guru sums this up perfectly: "The whole business of smoking is like forcing yourself to wear tight shoes just to get the pleasure of taking them off."
The 3 Reasons Why Smokers Find It Difficult To Perceive Smoking This Way
1. We have been exposed to a lot of lies that smoking is pleasurable. Be it from movies, friends, or from our subconscious minds.
When we look at smokers who have been smoking their whole life, spending a fortune on cigarettes and take risky bets on their health, we cannot believe that cigarettes don’t give them anything.
Otherwise, why do smokers smoke?
2. Withdrawal from nicotine is so TINY that we don’t think of cigarettes the same way we think of other drugs.
Because smokers are in withdrawal whenever they are not smoking, they come to perceive the state of withdrawal as being normal.
3. Smokers fail to see smoking in its true color is that the cycle of smoking works from back-to-front.
It’s when you are not smoking that you suffer that empty feeling. When you smoke, the empty feeling disappears and we give cigarette the credit for this.
What we fail to see is that withdrawing from the previous cigarette created that empty feeling in the first place.
It is our inability to understand this reverse process that makes our journey to becoming smoke-free so difficult.
The Other Side Of Fear
Whatever we want to achieve in life:
Whether it is to gain financial freedom
To find your dream partner
Or to stop smoking forever
It all boils down to the fact that everything we've ever wanted is on the other side of fear.
The reason it is so difficult to stop smoking is not that nicotine withdrawal is painful but because we have the illusion that smoking is enjoyable.
When we stop doing something we think is enjoyable, we will encounter FOMO.
The Fear Of Missing Out On Something
Here are a few common examples of FOMO when we stop smoking:
We are worried we can't focus without cigarettes.
We fear being left out because most of your family and friends are smokers.
We are concerned that you cannot enjoy breaks - especially after a meal or when drinks are involved - without having a cigarette.
So these are the few common examples of FOMO. But here’s the thing… once we take away all the pleasures we associate with smoking, there will be NOTHING TO FEAR when we stop smoking.
No relapse, no self-imposed torture, no suffering.
The Triune Brain
The oldest part of the brain is the Reptilian and that is the instant fight or flight survival part of the brain.
It drives survival needs such as hunger, oxygen, heart rate, blood pressure, sleeping, and many others.
Because of this, the reptilian brain is very primitive in nature. It closely resembles the brain of present-day reptiles such as lizards, snakes, and crocodiles.
To put it simply, the reptilian brain is our subconscious, and its main role is to make sure we survive.
This part of the brain doesn’t learn from its mistakes and understands only images.
The limbic section is the part of the brain that generates our emotions. Most of its functions involve the four f’s: Feeding, Fighting, Fleeing, and Fucking…
This is also the part of the brain that triggers fear and pleasure. It rewards you when you engage in something it deems enjoyable.
Neocortex (aka Computer Brain):
the neocortex is the most advanced part of the brain, the source of higher thought. It generates awareness, consciousness, empathy, logic and rational thinking.
This is the part of the brain that knows you should stop smoking but battles with your Limbic and Reptile Brains.
In the battle between your reptile and the neocortex, the reptile will win in moments when you are down and weak.
When we use drugs, our computer brain has less control and the reptile brain is much stronger.
This is why people tend to make bad decisions when they are intoxicated.
Taming Your Reptile Brain
Choose a reptile to represent this part of your brain. It helps when we put it in perspective.
How are a few examples of reptile you can choose from:
Birds of any kind
Choose a reptile you want as a pet. It is going to be your greatest ally.
When you are tempted to smoke (or experience cravings of any kind), imagine this reptile is there beside you.
You can pat it gently on the head, thank it for sharing that temptation and tell it firmly "I NEVER smoke NOW."
Our reptilian brain only understands Never or Now. It does NOT understand the consequences, the past or the future.
Kindly thank your reptile and affirm it you are not going to smoke now.
You want to thank your pet because it existed only to keep you safe (like a guardian angel).
Remember, our enemy has infiltrated our body and has manipulated your pet to sabotage you without it knowing.
Be KIND to your pet because it doesn't know it is harming you.
Slowly Winning Our Reptile Back to Serve Us
This exercise is extremely helpful for any temptations or cravings we experience in life.
Be it alcohol, drugs, sugar, caffeine, food, sex, porn or even social media... taming our reptile brain will aid us effectively.
It is so important because this is the part of us that tells us there is not enough of everything.
Not enough time
Not enough money
Not enough food
Not enough potential lovers if you are single
Not enough caffeine
Not enough drinks
It is also responsible for thoughts that are essential for survival:
Someone is going to hurt me
Let's not go into business
We shall stick to the familiar and not change job
It is not a good time to marry... yet
Is he trying to take advantage of me?
Feast on crap food... since no one is going to like me anyway
My partner is going to leave me and I'm going to end up homeless
These thoughts were helpful when we were living in caves. Not so much in the 21st century.
Right now, it can do us more harm than good if we don't tame our reptile properly.
Be Gentle to Your Pet
At this moment when it is still under the influence of our enemy, we must tell our pet to sit on a rock or go relax in the sun
Here's a quick recap whenever you encounter a craving:
Imagine patting your reptile on the head and thank it for guiding you through life until now.
Tell it not to worry and that you got everything covered.
Gently say, "I NEVER smoke NOW."
Assure your pet that you are alright.
Whenever you are happy; your pet will be too.
What Are Your Excuses?
I can't stop smoking because...
Do NOT just write "I smoke because I'm stressed."
This is a very common mistake.
Tracked back to why you are stressed.
Most people are stressed because they either hate their jobs or are not happy in their current relationship to name a few.
If you don't get to the core of why you are smoking or more importantly, what you are avoiding dealing with, it is going to be quite a hassle to quit later.
All of us are motivated by different reasons to quit smoking but here are 4 of the biggest reasons most smokers can relate to:
#1: To Have More Amazing Sex
It doesn't matter if we are still young in the 20s or already in our 70s, human beings love to enjoy sex. Not just any kind of sex though but exceptional mindblowing sex.
The truth is, smoking affects your sexual life more than you know regardless if you're male or female.
Smoking increases the risk of erectile dysfunction (ED) for men in their thirties, forties and older by roughly 50%.
Risk of Erectile Dysfunction (ED) can be as high up to 60% if we smoke 20 or more cigarettes per day compared to non-smokers.
I hope this does not come as a surprise to you. Smoking reduces blood flow into vital organs in our body and buildup plagues can also make it more likely for blood clots to form.
Unless blood can flow freely into the penis, erections struggle to happen. Smoking reduces blood flow to the penis and that is why ED is very common among smokers.
Nicotine restricts the arteries that lead to the penis, reducing vital blood flow and pressure in the penis.
Moreover, smoking has also been proven to injure blood vessels and cause them to deteriorate with time.
The narrowing of blood vessels work like a time bomb and increase over time.
Just because we are not experiencing any problems today does not mean things could not get worse later on.
We can also take erection issues as a warning signal that cigarettes (and our enemy, nicotine) have already attacked other areas of our body.
Quitting helps us get back our confidence in bed and have a much enjoyable sex life.
Smoking Affects Women’s Sex Life Too
It is not just men. Women who smoke will find sex less enjoyable due to decreased genital sensation.
#2: For Better Quality Life
Sometimes, we are oblivious and simply choose not to believe how much smoking is causing a nuisance in our life (not just health).
To be free from the constant distraction of withdrawal is one of the BIGGEST benefits we can look forward to.
We no longer need to schedule smoke breaks every 45 minutes.
On average, smokers spend around 1 hour per day just to smoke.
However, the downside isn't just the hour spent smoking, it is the constant distraction of withdrawal that is the main culprit of a substandard life.
When we quit, we can enjoy our game, work, party, leisure, project, art, and even sex so much more without experiencing the constant withdrawal pangs from nicotine.
The truth is we smoke to relieve nicotine withdrawal just to temporarily feel like a non-smoker.
Imagine your life without this constant distraction, how much more can you achieve and accomplish?
I bet much more than you were a smoker...
Around one in three people in the United States die from smoke-related causes which is equivalent to around 470,000 deaths every year.
Because quitting is the single most effective way to live longer, we can also look forward to living a longer life with our loved ones
#3: For Healthier Mind and Body
Smoking is the lead cause of life-threatening conditions such as heart diseases and cancers.
The underlying of this is most people do not realize all of the other health problems caused by smoking. When we quit, our body can combat life-threatening health issues more effectively, such as:
Less serious (but just as problematic) issues:
Bad complexion and skin
High blood pressure
Weakened immune system
#4: Be a Good Example for Kids & Have a Better Relationship With Family
I haven't met a smoker who wishes for his/her kids to smoke.
Nevertheless, studies have shown that kids of parents who smoke are much more likely to become smokers themselves.
A kid who smokes is more prone to behavioral problems and getting more trouble at school.
It helps to warn your kids of the dangers of smoking but what is more effective is when they see you quit.
Kids don't learn by what you say; they learn by what they see.
We all know about the dangers of secondhand smoke.
Lighting up a cigarette around our loved ones increase the chance of them developing breathing complications such as:
Shortness of breath
and even Bronchitis
When we quit we can also expect our family to be happier; not just healthier.
Studies have shown that quitting elevated mood and increase happiness. Not just for ourselves but more importantly, for our closed ones too.
Starting From This Moment
It is crucial to remind yourself that regardless of what curveball life throws at you, you will remain true to your commitment.
You will not smoke when you have a bad day.
Cigarettes shall not dominate you ever again even when you are stressed, or when you fight with your partner.
When out drinking with friends or whatever other 'reasons' smokers give themselves to smoke, you will NOT smoke.
For Your Future & Your Loved Ones
This is your life and the lives of those around you. This is for your golden years aka the best years of your life - trust me, that day will come soon and you will enjoy it without cigarettes...
Make this is your commitment today that you will protect your future and the lives of those around you!
Choose now if you want to live a life of absolute abundance or a life of slavery.
About Module 2
Ask any smokers what is stopping them from quitting and almost all of them will say they are afraid of withdrawals or cravings or both.
So that’s why In this module, we’ll dissect the true nature of nicotine together. I’ll explain the full effects of nicotine, both the good and bad so you can see for yourself that not only are you going to get through withdrawal easily but you will also not crave a cigarette for the rest of your life.
It is important to check out everything I say with reference to your own smoking experience.
I may go over several points more than once, sometimes many times over, but this is mainly because explaining them in different ways can you give a fuller understanding from different perspectives.
Each lesson deals with a different aspect of smoking, but when we experience it, we experience it all together.
Therefore on occasion, it is necessary to cover the same concepts several times.
So although I do repeat some key concepts, I have no intention of adding more content to this course just to increase modules and the number of lessons.
Do This Simple Test If You Are Still Smoking
Smokers prefer to sit down and smoke whenever possible.
If you are still smoking, test it out before you have your first cigarette of the day.
Before You Smoke
Take a mental note on these 4 things:
How much do you want to sit down?
How happy are you to stand up and take a walk?
How strong are you feeling (mentally)?
Are you breathing heavily or normally?
When & Directly After You Smoke
Take another mental note when you are smoking and directly after you smoke…
If you have already stopped smoking, this is how a smoker will feel when smoking and directly after:
Out of breath
Heavy in the limbs
And far more inclined to want to sit down and rest
If you are still smoking, try out for yourself and draw your own conclusion.
This Is Why You Shouldn't Fear Withdrawal
We need to appreciate that our brain has an array of its variety of chemicals, drugs, and hormones and these work in balance with one another.
If anything happens to upset this balance, the brain will seek to counter it to restore the balance.
The Two Effects of Nicotine
In the previous section, we talk about nicotine being a stimulant.
However, to understand nicotine withdrawal, we need to know that nicotine can trigger the depressant mechanism in our system too.
Stimulant: It makes us feel more alert and wakes us up by increasing our heart rate.
Depressant: Relaxes and calm us down. Basically, the opposite of stimulants.
Watch the video to understand Withdrawal (with graphs) better.
Blue: Genuine stress
Red: Additional stress suffered due to nicotine withdrawal
The 1st Column (left)
The first column is a combination of genuine and nicotine withdrawal stress = 10 points of stress.
However, our brains cannot differentiate between the two.
All our subconscious know is we are stressed and we can relieve a little stress by lighting up a cigarette.
The 2nd Column (middle)
The second column is when we smoke a cigarette.
Stress has indeed reduced from 10 to 6 but again, our brain has no way of differentiating between genuine and nicotine withdrawal stress... it just knows smoking 'relieves' stress in general.
The truth is, all smoking has done is exaggerated the problem by adding undue stress and then partially relieved that undue stress and our brains clarify it as 'stress relief.'
This is a lie and this is why we must understand our enemy.
As a smoker, you will always have more stress in any given situation.
Smoking affects your self-confidence, stamina, & attractiveness to name a few.
When these happen, it can only mean additional (albeit unnecessary) stress.
The 3rd Column (right)
The third column is our genuine stress.
Since you are 100% nicotine-free after three days, stress will only be in the boundaries of the blue zone.
No additional stress from withdrawal (red) will occur or impact your life when you quit smoking.
As you can see, the stress level in the 3rd column is lower than that of a smoker with withdrawal and a smoker who is smoking.
The truth is all a smoker wants is to feel like a person in the third column... less stress.
It Is Never Too Late To Enjoy True Freedom
And speaking of this, if you think it is too late to stop smoking, I’m here to tell you, it is never too late for anyone!
No one is ever too late to enjoy true freedom!
One of the biggest problems with smoking is craving.
When you really want a cigarette you really want one, the fact that it may kill you at some point in the future is not important compared to the here and now.
The 2 Fales Choices Smokers See
To many smokers, they see it as only 2 choices.
Live a long pointless grey life with no joy in it,
or a shorter life with a little quote-unquote pleasure in it.
But these 2 choices are false.
Every craving and the pleasure of smoking can be obtained by simply stopping for a few days; the clarity, the confidence, mental resilience, and all the benefits of smoking that smokers think cigarettes bring them, can be obtained by simply allowing your brain to return to normal.
As the brain gets back to normal, you will have all the benefits of smoking without actually having to smoke.
A small dose of nicotine will make us feel mentally more alert but with a larger amount, we will feel anxious, nervous and unable to think properly.
It is a kinda similar effect of having too much caffeine in your system without all the dangerous health issues.
'Half-life' Of Nicotine
The effect of drugs on humans is measured in 'half-life.'
This is the length of time it takes half the dose to be processed.
Nicotine's half-life is 1 hour...
If you get 2 milligrams of nicotine from a cigarette, in 60 minutes you will have 1 milligram left in you.
Another 60 minutes and you will have 0.5 milligrams... so on and so forth.
Nicotine starts to leave our body as soon as we stop smoking but will halve in about every 60 minutes.
The Danger Of Smoking
One cigarette is enough to elevate our heart rate and blood pressure for 36 hours.
Just imagine how dangerous it is to smoke every 1 hour or 2 hours.
By the way, there is no such thing as a ‘casual’ smoker because just one cigarette a day is dangerous.
The problem is nicotine will be building up quicker than it dissipates.
Meaning to say, it will leave you feeling anxious and more nervous the more you smoke.
This is why heavy smokers are ALWAYS uptight and anxious instead of being fully content and relaxed.
If smoking truly relaxes us then heavy smokers would be feeling relax all the time but the fact is... smoking makes you more nervous. It is a very unpleasant feeling to have.
One Of The Many Benefits Of Stopping
To be fully content and relaxed is one of the many benefits you can look forward to when you stop smoking.
This is really one of the best feelings in the world.
And I wish for you to experience this wonderful feeling for the rest of your life when you stop smoking.
Stimulants Remove Our Appetite
When coming face to face with a tiger, the last thing you want is to be overcome by an urge to enjoy a large meal.
A fact: Digestion takes a lot of energy. This explains why we feel tired or sleepy after a large meal.
Our brain knows that we need a period of rest after eating so blood, energy, and body resources can be directed to digestion.
To put it simply, stress removes our appetite and relaxation triggers it.
Depressants Increase Our Appetite
This leads us on to depressants. Depressants depress our nerve activity making us feel relaxed and sleepy.
They also make us hungry because times of rest and relaxation are the best time to eat. It is true with alcohol - which is a chemical depressant - that generally causes people to have an increased appetite.
Many people have this belief that smoking would help them lose weight - because as we have covered - nicotine is a stimulant. Unfortunately, it doesn’t work this way.
The brain does not just passively accept regular doses of nicotine without reacting in any way. It takes steps to counter the stimulants from cigarettes.
So it is true your appetite decreases when you smoke but it increases as nicotine wears off slowly.
Smoking & 'Weight Loss'
As a smoker, you very quickly end up at the stage where your hunger is normal when you are smoking but will feel hungrier when you are not.
So unless you are intending to chain smoke all day every day, you will end up wanting to eat more than if you were not smoking.
The Period Of Readjustment
you will experience withdrawal for around 3 days before you get back to normal.
This is a period of readjustment where the brain recognizes that the artificial stimulation from nicotine is no longer in play.
Our brain will slowly release its own natural stimulants until you eventually end up with that feeling of confidence and resilience that you always wanted but experienced only partially when smoking a cigarette.
When you are going through the first few days of withdrawal, you will have a lack of stimulants in your system, so you will find your hunger increased.
This is why so many people believe that smoking helps them lose weight.
When they are not smoking, they are hungry because of the lack of stimulants, and when they are smoking their appetite decreases.
The truth is, it is only during this brief withdrawal period that there is an increase in appetite.
Smokers really cannot understand what motivates people to want to exercise.
But this is only because exercise, for smokers, is way more difficult due to their greatly elevated heart rate.
But for anyone who does not have a heart rate substantially increased by a drug, exercise is actually quite enjoyable.
Lose Fat; Not Weight
when we speak about losing weight, what most people are talking about is losing fat.
Most people want to lose fat but want to keep or even gain muscle. This produces the lean, muscular body type that most people aim for.
Not many people want to drop both fat and muscle because then they end up looking very thin.
You can lose fat without exercising, but it is impossible to gain muscle without exercising.
Even with steroids, you have to exercise to build the muscle, so while smokers can smoke and lose weight, they find it extremely difficult if not impossible to gain muscle, because the increased heart rate caused by nicotine makes exercise far more unpleasant than it would otherwise be.
If smokers smoked to relieve boredom, then why do they also smoke when they are not bored?
Are smokers who make this claim really saying that cigarettes contain a biologically active ingredient that is a medical cure for boredom?
Boredom is a frame of mind, it is not a medical condition. Anyway, it is not as if the dull moment is suddenly replaced by a thrill of excitement when a smoker lights up.
Initially, you were bored. Now you are bored and smoking.
Chain-smoking and Boredom
If you have experience chain-smoking before than you will know that there are no more boring activities in life than lighting up one filthy cigarette after another, day in and day out.
Seriously, take some time to think about it.
Because when I think back on my experience, the worst of my days was the time when I was sitting around lazy, chain-smoker all day every day.
The lack of sleep has been linked with cancer, depression, diabetes, obesity, and other short and long term problems.
When we have the right quality and quantity of sleep, our body repairs and our mind refreshes itself. We will wake up feeling one of the best feelings.
The feeling of freshness, alertness, and ready to face the day.
If we don’t get the right quality or enough sleep then we will quickly degenerate both physically and mentally.
Smokers & Sleep
Smoking affects sleep because nicotine is a stimulant, and it remains in our system for hours after we put out our last cigarette, so when you go to bed you will still have nicotine coursing through your veins.
Because it’s a stimulant it keeps you awake. This is why tests show that smokers find it far more difficult to drop off to sleep than non-smokers.
In this way, smokers find it harder to go to sleep, but more importantly they find it harder to cycle down into the deeper stages of sleep.
As the night wears on, withdrawal from nicotine kicks in which allows smokers to sleep more peacefully but the problem now is that they are now under stimulated, so they find it difficult to go through the higher stages of sleep like REM sleep.
This explains why in tests smokers show significantly less time spent in the crucial REM sleep than non-smokers.
But there’s another way in which smoking can affect our sleep. When you sleep the muscles and soft tissues in the throat relax.
For some people, they can collapse to the point of total or partial blockage of the airway.
When this happens the lack of oxygen triggers your brain to pull you out of deep sleep, either to a lighter sleep or to full wakefulness so your airway can reopen and you can breathe normally again.
This condition is known as sleep Apnea.
This repeated disturbance can have a huge impact on your quality of sleep, leaving you very tired during the day, but because you may well be unconscious all night, you may have no idea that this is a problem.
When you breathe in through your mouth it has no sensor to check for poison or other impurities so the real way to see if inhaling tobacco smoke is any way natural is to sniff it through your nose.
This test will determine if what you are breathing in is good for you or not.
Let me be clear, I am not just talking about sniffing air that has a small amount of tobacco smoke, that is not a true test.
Our nose will identify it, but it would not trigger any sort of adverse reaction because the amount of it is too small to be a major problem.
The way to check if cigarette smoke is actually welcome by your body is to take a drag of cigarette smoke directly up your nose.
If you have never done this then I would not recommend it, this is extremely painful.
It triggers the full physiological reaction to pure poison; intense sharp pain in the nose and eyes watering.
Most smokers, however, would not even need this experiment, they will have encountered on numerous occasions where some smoke accidentally drift straight up their nose, so they will be familiar with the reaction.
The loss of concentration that smokers suffer when they try to stop smoking is not, in fact, due to the physical withdrawal from nicotine.
When you are a smoker and you have a mental block, what do you do?
That’s right, if you are not already smoking one, you light a cigarette.
But that doesn’t cure the block, so then what do you do?
You do what non-smokers do, you knuckle down and get on with it. Only this time you do so without the distraction of nicotine withdrawal.
You work through the mental block, as non-smokers do, but you give the credit to the cigarette.
Instead, you should be blaming the cigarette for providing the distraction that caused the loss of concentration in the first place.
A Common Theme
This is a very common theme with respect to smoking. The cigarette gets the credit for everything and the blame for nothing.
The moment you stop smoking, everything that goes wrong in your life is blamed on the fact that you’ve stopped smoking.
Because willpower quitters have not re-examined the myths and illusions of smoking, they believe that smoking helps in concentration.
When a willpower quitter has a mental block, he thinks, “If only I could light up now, it would solve my problem.”
He then starts to question his decision to quit smoking. This is the first step on the road to relapse.
When I stopped smoking, overnight I went from 20 to 30 cigarettes per day to none without any loss of concentration.
And I have seen smokers who have overnight gone from 100 cigarettes per day to none without any loss of concentration too.
One Of The Biggest Myths
Smoking is full of myths and one of the biggest one is that cigarette relaxes us. If they did, smokers would be more relaxed than non-smokers.
The next time you are in a supermarket and you witness a young mother or father screaming at a child, just watch them leave. 9 times out of 10, the first thing they will do is light a cigarette.
Start watching smokers, particularly in situations where they are not allowed to smoke.
You will find that they are twiddling their thumbs, or tapping their feet, or messing around with their hair, or clenching their jaw and grinding their teeth.
Smokers are NOT relaxed. They have forgotten what it feels like to be completely relaxed.
This is one of the many joys you have to look forward to, to once again know what it feels like to be totally relaxed.
We have to keep in mind that smoking is also affecting our sleep and fitness.
Both sleep and fitness have a direct impact on how you feel from day to day. The best feeling in the world is not having a cigarette or touch any drug. It is getting a full, decent night sleep and doing a bit of exercise.
Humans are not meant to be stationary, we are meant to move. The more you move, the more positive and alive you feel.
It’s often seen as a less destructive form of smoking as many of the chemicals and poisons that are contained in tobacco cigarettes have been removed.
The problem is vaping doesn’t change the dynamic I outlined throughout the course.
Any form of nicotine gives all bad and no good.
To put it another way, it gives a lot of bad, then removes some of it with each dose, and so creates the illusion of being an essential part of our lives.
Only people who have never smoked a cigarette in their life endorse this strategy.
Usually, cutting down follows a failed attempt to stop smoking. A smoker says something like “There’s no way I can quit so I’ll cut down instead.”
Terrible things happen.
Nicotine withdrawal will still be around when you cut down, the only difference is you are relieving this withdrawal on a restricted basis.
This forces you to experience the psychological craving to smoke more often and with more intensity.
By cutting down, you will spend your whole life looking at your watch, wishing your life away waiting for the next cigarette.
You have the worst of all worlds.
First, you have to use willpower as if you were quitting, but with all the effort and trouble, you do not even get to be a nonsmoker.
When you smoke as much as you want you rarely feel that you enjoy any of them. You are smoking because it is just what you do.
However, when you cut down, self-imposed abstinence creates the feeling that every cigarette is precious.
‘Just one cigarette’ is a myth you must get out of your mind. It is ‘just one cigarette’ that gets us hooked in the first place.
That ‘one’ cigarette led to the tens of thousands of others you have smoked.
It is ‘just one cigarette’ that, when smokers think they are free, sends them back into the trap.
Sometimes we smoke one just to confirm that we have indeed broken free. It tastes horrible and you question how you could have become hooked in the first place.
You are convinced you could never get hooked again, but you already are.
Before you know it, you are back to buying cigarettes and wondering what the hell happened.
A Chain Of Slavery
Get it firmly into your mind that there is no such thing as ‘just one cigarette.’
It is a chain reaction that will dominate you for the rest of your life unless you choose to break it.
Whenever you think about smoking you must see it as a lifetime’s chain of filth, disease, fear, misery, and slavery.
These are the facts about smoking.
A lifetime of paying a fortune for the privilege of feeding yourself poison.
A lifetime of shame, anger, guilt, bad breath, mental and physical torture.
And for what do we put ourselves through this awful experience?
So we can remove the slightly empty feeling of withdrawal caused by the previous cigarette, and feel like a non-smoker.
If casual smokers think that smoking is so enjoyable, why don’t they do it more?
Why do casual smokers feel bound to say things like ‘I could go all week without smoking and it doesn’t bother me?’
Why even bother to say such a thing?
If I were to tell you this “I could go a whole week without a drink” would you think that I have or do not have a problem with drinks?
If I didn’t have a problem with drinks then why would I be telling you about how masterfully I can control my intake of drinks?
It doesn’t add up.
The casual smoker is trying to convince both you and him that he doesn’t have a problem. But we know that he does.
Are Casual Smoker More Hooked Than Heavy Smokers?
Actually, I believe many casual smokers are more firmly hooked than heavy smokers.
The reason for this is that they suffer from the illusion that they enjoy smoking, whereas heavy smokers smoke because they don’t think they can stop.
All smokers, casual or otherwise, have withdrawal and by lighting up, we relieve this withdrawal.
But because our bodies build immunity to the effect of the drug, as time goes on we tend to need to smoke more to relieve it.
This is how one cigarette can leads us to become regular smokers. And for some regular smokers, they move on to become chain smokers.
Whenever you envy smokers, remember in particular that after that meal, that social occasion or that vacation, those poor smokers have to smoke all day, every day for the rest of their lives.
The next morning when they wake up with throat like sandpaper, what will be the first thing they do?
That’s right, light a cigarette and start the cycle all over again.
Those poor smokers will have to continue to pay a fortune for the privilege of poisoning themselves to death.
And for what?
Why do they live this life of slavery and pain?
To remove that little empty feeling caused by withdrawing from the previous cigarette, so they can temporarily feel like a non-smoker.
Among all the experiments I did on myself, I remember in the summer of 2016 I put a $100 note in my cigarette box. I made a pact with myself and told myself that I could smoke but before I did, I have to light up that $100 note first.
Take a quick guess, how long do you think I lasted?
This stopped me for around 36 hours, but eventually, I burned the note.
We should stop kidding ourselves.
If the $300,000 that the average smoker needs to finance his addiction would not stop him, or the one-in-two risk of contracting a life-threatening disease, or the lifetime of mental and physical slavery, then what chance does a $100 bill, or any other false incentive, have?
False incentives make quitting harder, not easier because they force us to focus on the illusion of sacrifice.
Substitutes include gum, candy, pills, patches, chocolate.
Do not use any of them.
They make it harder to quit, not easier because they perpetuate the myth that you have given something up and that you need to replace it with something else.
The myth that quitting has left a hole in your life that needs to be filled. Smoking was the hole in your life.
When you get rid of cigarettes, you fill the hole and you are once again complete.
Remember that smoking is a disease. You do not need a substitute for any disease.
Also, remember that cigarettes create the void; they do not fill it.
Nonsmokers don’t have this void. The sooner you accept this the sooner you will be truly free.
Nicotine Replacement Therapy
It is true that some smokers who attempt to quit using nicotine replacement therapy - or NRT in short - do succeed.
However, I believe they quit in spite of their use and not because of it.
We tend to think that there is a pill for everything these days. Actually, the theory behind NRT sounds logical.
It is based on the belief that when you quit smoking, you have two powerful enemies to defeat.
And the psychological triggers that made up the habitual side of smoking
If you have to fight on two fronts, common sense would tell you that it is better to fight one enemy at a time.
The theory behind NRT is to continue to take nicotine while you fight the mental side of the addiction.
In this way, you are tackling each problem separately.
The problem with this is smoking is NOT a habit; it is drug addiction.
And the actual physical withdrawal is so tiny you don’t even think it exists.
NRT implies that smokers only go through withdrawal whenever they try to quit. This is not true, smokers go through withdrawal throughout their whole smoking lives.
Nicotine has a half-life of around 60 minutes. Meaning that it will halve every hour.
After eight hours, you are more than 97% nicotine-free. Even chain smokers can sleep eight hours at night without waking up to smoke.
After three days, we are virtually 100% nicotine-free.
This begs the question of why we need to use NRT for over 8 weeks.
All this does is prolong the life of the withdrawal and because your brain associates getting nicotine from a cigarette, it keeps the withdrawal alive and wanting to smoke.
One of the main reasons for failure is having a bad day.
It is important to know that everyone has good and bad days... regardless if they smoke or not.
The problem with willpower quitters is they tend to blame a bad day for not having a cigarette.
They complain because they think they are being deprived, therefore, making a bad day worse.
On the other hand, the Happiest Nonsmoker quitter celebrates the fact that although today isn't a good day, he does NOT have the addon stress and misery of being a smoker.
Do not keep a pack of cigarettes near you when you stop smoking.
Some quitters want to keep a pack of cigarettes nearby ‘just in case.’
But here is the thing, by having cigarettes close to you, you are conditioning yourself that the cigarette will be the 'solution' when you face difficulties.
Those who keep cigarettes nearby have increased their odds of relapsing by at least 10 times.
See cigarettes as they are.
They are the problems; never the solution.
Very soon (if you haven't already) you will become a true happy non-smoker and non-smokers do not need cigarettes.
What If You Are Still Not Fully Committed
If you feel you ‘need’ cigarettes then obviously you have missed out on some crucial details in this course.
Let me know in the tribe area what are the things you are struggling with so together, we can assist you better.
The fact that you 'need' cigarettes to stop smoking means that you are not fully committed yet.
Perhaps, you rush through the course too quickly and you missed out on some vital points. I strongly suggest that you go through this course at a slower pace because something has not clicked for you yet.
Do not move to the next module until you know, deep down, you are fully committed.
If you are, congrats! We are moving on to the final module and with that, I will see you in the next lesson.
First of all, identify the times when smoking appears most important to you.
If you are a businessman and smoke for the illusion of stress relief, choose a relatively slack period.
If you think you smoke mainly when you are bored, choose a time when you know you will be busy.
Look a few weeks into the future and try to anticipate whether there might be an occasion that might cause you to fail.
You do not have to worry about occasions like weddings or Christmas as long as you anticipate them in advance and do not feel you will be deprived.
In The Meantime
Do not cut down in the meantime, as this will only create the illusion that the cigarette is ‘enjoyable’ as explained in the previous module.
If anything, it helps to force as many of the filthy things down you as possible. This removes the illusion of pleasure.
While you are smoking your last cigarette be aware of the disgusting taste and think how wonderful it will be when you finally allow yourself to stop doing it.
Whatever you do, do not fall into the trap of procrastinating. Finalize your timeable now and look forward to it.
Do you feel certain of success?
Do you have a feeling of doom and gloom or a sense of excitement that you are about to achieve something really wonderful?
If you have any doubts, go through the course again. This course is made for you to go through quickly and see results at a lighting rate.
If you still have doubts, then let us know in the tribe area so we can assist you better.
Your Final Cigarette
If you are still smoking and ready to smoke your final cigarette.
All you need to do is follow these simple instructions:
Smoke that final cigarette consciously, inhale the filth deeply into your lungs and ask yourself where the pleasure is.
When you put it out, do so not with a feeling of:
"I must never smoke another" or "I am not allowed to smoke another", but with the feeling that “Isn’t it great to be free?” “I’m no longer a slave of nicotine and I no longer need to put these filthy things into my mouth again.”
Be aware that for the next few days, the withdrawal will be inside you looking to be fed.
It takes a little time for the withdrawal to die, some ex-smokers assume that it is necessary to suffer cravings during this period.
You will be glad to know that this is not the case. The body cannot crave nicotine. Only the brain can crave.
Physical withdrawal creates a slight physical feeling that something is not quite right or something is missing.
Up to now, your brain has interpreted as ‘I want a cigarette’.
You need to replace this conditioned response with a new one, based on facts.
When the slightly feeling comes, respond by saying, “I NEVER smoke NOW” or “HOORAY! I’m a happy non-smoker!”
And focus on all of the wonderful gifts you are giving yourself by breaking free from the slavery of smoking.
You can also reflect on the fact that cigarettes only brought misery, stress, fear, and slavery to your life, and that every smoker on the planet would rather be a non-smoker.
Many people believe that the difference between smokers and nonsmokers is the cigarette. This is only part of the story. The real difference is that non-smokers have NO desire to smoke.
With no desire to smoke, there will be no cravings. Why would you crave something you don’t want?
Becoming a true happy non-smoker is completely within your power to achieve. If you are happy with your decision, you will become a happy non-smoker.
The moment of revelation usually takes place about three weeks after a smoker stops.
The sky appears to be brighter and all the poison is swept away.
Instead of telling yourself you do not need to smoke, you suddenly realize that the last thread is broken and you can enjoy the rest of your life without ever needing to smoke again.
It is also usually from this point that you start looking at smokers as worthy of pity.
Smokers using willpower rarely experience this wonderful moment because, although they are glad to be non-smokers, they never truly understand that there was nothing to ‘give up’ and they continue to feel deprived.
The more years you have smoked, the more enjoyable this moment is, and the feeling lasts a lifetime.