Quit Smoking in 21 Days
4.3 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
57 students enrolled
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Quit Smoking in 21 Days

The SMART Smoking Cessation Program
4.3 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
57 students enrolled
Created by Alexandar Alexiew
Last updated 11/2015
English
Price: $125
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • 42 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Quit smoking
  • Reduce the number of cigarettes you smoke
  • Better understand your behavior and why you do what you do
  • Become more proactive and less reactive
  • Learn how to create lasting change in your life
View Curriculum
Requirements
  • The desire for a better quality of life
  • Determination to create lasting change
  • An open mind
  • Some Faith
Description

Ready to quit smoking and end nicotine use? More people stop smoking using the cold turkey method than all. I did too. Reflecting on my experience I have designed this program to help you do the same.

I was a heavy smoker for more than 13 years, but a few years ago I decided to quit and I haven't smoked ever since. In this program, I will share everything I have learned with you and I will help you do the same by walking you step-by-step through the entire process.

The program is centered around the idea that the best way to stop doing something is to focus your energy and attention on doing something else, instead of focusing on "not doing". So I will teach you how to overcome your smoking addiction by focusing on changing your daily routine to live a healthier lifestyle. I will help you put processes in place that will make you more self conscious and will allow you to regain control of your behavior.

Education • Motivation • Support

It takes 21 days to make or break any habit and that is why the program is structured into 21 short videos for you to watch - one video per day at a time. Some of the lectures are about self reflection and about understanding why you do what you do. In other lectures I will ask you to do very specific things and introduce minor changes into your daily routine. Combining those two will allow you to gradually change your life seemingly without effort. At the end of the program you will become a person where smoking is something that you just don't do anymore.

I have included a worksheet for each lecture to allow you to track your progress along the way. I've been keeping a personal journal for many years now and I cannot recommend it enough. Feel free to start your personal journal and keep putting down your thoughts and ideas even beyond the scoope of this program.

Even though the program is on how to quit smoking, the underlying principles that I will teach you over the course of the next 21 days can be applied to achieve any goal you set for yourself. If nothing else, I can promise you that you will save more money on cigarettes from this program than you have to invest in taking it.

Quitting smoking is going to be challenging now, but it's going to be even more challenging in 5 years. So why not do it now?

If you purchased the course through clickbank there is a 60 Day Money Back Guarantee.

Who is the target audience?
  • People who want to improve the quality of their everyday life
  • People who want to quit smoking
  • People who want to reduce the number of cigarettes they smoke
  • People who want to live a healthier life
  • People who struggle with addiction
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Curriculum For This Course
Expand All 64 Lectures Collapse All 64 Lectures 01:49:39
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Introduction
9 Lectures 07:10

Today’s Takeaways:

  • Quit quitting
  • Start keeping a journal
  • Don’t try to rush things
Preview 02:19

Introduction continued
2 pages

Journal Day 1: Introduction
1 page

Today’s Takeaways:

  • Timing is everything
  • Find your pace
  • Keeping your journal will make a difference
Preview 01:51


Journal Day 2: Pick a good time
1 page

Links:

  • Simon SinekTEDx Talk
  • Simon Sinek book “Start With Why”

Today’s Takeaways:

  • Start with why
  • Watch Simon’s TEDx talk
  • Instant benefits of quitting smoking
Preview 03:00


Journal Day 3: Start with why
1 page
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7 Days of Change
21 Lectures 19:41

Today’s Takeaways:

  • Introduce a slight discomfort into your smoking routine
  • Calculate your TDV and ADV
  • Identify your smoking triggers
  • Record the time of your first and your last cigarette for the day
Discomfort
04:49

Discomfort continued
2 pages

Journal Day 4: Discomfort
1 page

Link:

  • Dr. Alan Watkins on "How to be brilliant every single day"

Today’s Takeaways:

  • The difference between what you are and what you want to be is what you do
  • Behavior drives thinking
  • To change your behavior you need to alter your physiology
  • Focus on doing more
What drives behavior
02:15

What drives behavior continued
1 page

Journal Day 5: What drives behavior
1 page

Today’s Takeaways:

  • Hydration is key to your physiological and emotion well being
  • Eat the frog first thing in the morning and drink some warm water
  • Keep sipping water throughout your whole day
Preview 02:19

First things first continued
2 pages

Journal Day 6: First things first
1 page

Today’s Takeaways:

  • Keep buying cigarettes throughout the course
  • Don’t depend on your friends supporting you
  • Be conscious of your environment
To buy or not to buy?
02:34

To buy or not to buy continued
2 pages

Journal Day 7: To buy or not to buy
1 page

Links:

  • A more advanced breathing exerciese
  • Louis CK on “That’s just the new thing you do”
  • Ross and Chandler’s New Year’s Resolutions

Today’s Takeaways:

  • Find a breathing exercise
  • Start paying attention the your breath
  • Try postponing your first cigarette as much as possible
Breathe
02:50

Breathe continued
2 pages

Journal Day 8: Breathe
1 page

Today’s Takeaways:

  • Start getting up early
  • Spend the beginning of your mornings with yourself
  • Try to stay away from screens for at least an hour after waking up
Getting up early in the morning
01:19

Get up early continued
1 page

Journal Day 9: Get up early
1 page

Downloads

  • 5 minute Plank exercise

Today’s Takeaways:

  • Find an exercise to do each morning
  • Check out darebee.com
  • Become process rather than outcome oriented
Physical exercise
03:35

Physical exercise continued
2 pages

Journal Day 10: Physical exercise
1 page
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Total Control
12 Lectures 11:28

Links:

  • Tony’s Hour of Power – Full
  • Tony’s Homepage

Today’s Takeaways:

  • Start being grateful
  • Get moving as soon as you wake up
  • Cherish and respect your body
Tony's hour of power
03:55

Tony's hour of power continued
2 pages

Journal Day 11: Tony's hour of power
1 page

Pictures:

  • Sugar in soft drinks

Today’s Takeaways:

  • Think before you drink
  • Identify your success and failure habits
  • Small changes make big differences
Drink only water
03:22

Drink only water continued
2 pages

Journal Day 12: Think before you drink
1 page

Today’s Takeaways:

  • Let go of your old self
  • Embrace the person you are becoming
  • Don’t look back
Fear of letting go
01:49

Letting go continued
1 page

Journal Day 13: Letting go
1 page

Today’s Takeaways:

  • You cannot talk yourself out of problems you behaved yourself into
  • You are in control
  • Help others, but don’t depend on others helping you
Keeping it to Yourself
02:22

Keep it to yourself continued
1 page

Journal Day 14: Keep it to yourself
1 page
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Point of No Return
12 Lectures 10:48

Today’s Takeaways:

  • The only thing you have total control over is yourself
  • Focus your effort inside of your circle of influence
  • Don't let externalities guide you
Delegation of control
01:30

Delegation of control continued
1 page

Journal Day 15: Delegation of control
1 page

Today’s Takeaways:

  • The food doesn't control you, you control the food
  • Feel your confidence grow with each time you say no
  • The fewer things you need, the happier you will be
Change your diet
03:11

Change your diet continued
2 pages

Journal Day 16: Change your diet
1 page

Today’s Takeaways:

  • Stop thinking about smoking
  • Use your breathing exercise to gain control over your physiology
  • Remove and avoid smoking triggers
Break the cycle
03:06

Break the cycle continued
1 page

Journal Day 17: Breaking the cycle
1 page

Today’s Takeaways:

  • Define the game in a winnable way
  • Whenever you set a goal for yourself ask "why" three times
  • A good life is a happy life
Fear of Failure
03:01

Fear of failure continued
2 pages

Journal Day 18: Fear of failure
1 page
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Conclusion
9 Lectures 06:06

Today’s Takeaways:

  • Today is the day to pick the day
  • Choose a busy day
  • If you can make it a day you can make it a lifetime
Pick the Day
01:55

Pick the day continued
1 page

Journal Day 19: Pick the day
1 page

Links:

  • “Present Moment Meditation” by Eckhart Tolle

Today’s Takeaways:

  • Find your mental and your physical anchor
  • Be more proactive and less reactive
  • Learn to be present
  • Never think of smoking as something you give up
Anchoring
02:08

Anchoring continued
1 page

Journal Day 20: Anchoring
1 page

Today’s Takeaways:

  • Today is merely the beginning
  • Be proud of yourself
  • You can achieve everything you ever wanted
Day 1
02:03

Day 1 continued
1 page

Journal Day 21: Day 1
1 page
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Credits
1 Lecture 02:26

Image reference in order of appearance:

  1. Calendar image: http://www.fairviewparkschools.org/calendar/
  2. Water fountain Icon by AIGA Collection: https://thenounproject.com/
  3. Water faucet icon by OCHA Visual Information Unit: https://thenounproject.com/
  4. Drinking water icon by Luis Prado: https://thenounproject.com/
  5. Water drop icon by Vicente Arenas Pinto: https://thenounproject.com/
  6. Water glass icon by ShrihariSankaran: https://thenounproject.com/
  7. Breathe / Yoga icon Boris Matusovski: https://thenounproject.com/
  8. Wake up icon by NastjaVivod: https://thenounproject.com/
  9. Rocket icon by Nina Geometrievahttps://thenounproject.com/
  10. Gratitude icon: http://imgkid.com/
  11. Three monkeys: http://etc.usf.edu/clipart/22000/22027/monkeys_22027.htm
  12. Mental icon by Gemma Garner Mental: //thenounproject.com/
  13. Anchor icon by Riyazali: //thenounproject.com/
  14. Men icon by Alex Berkowitz: //thenounproject.com/
Preview 02:26
About the Instructor
Alexandar Alexiew
4.3 Average rating
4 Reviews
57 Students
1 Course
Ex Smoker, Creative Thinker, and Serial Entrepreneur

I am a serial entrepreneur, ex – smoker, business artist, creative thinker. I have many years of online and offline business development experience. I quit smoking after 13 years of being a heavy smoker, for which I have developed in debt expertise in personal motivation and development. I am here to work with you and help you achieve any goal you set for yourself. Are you as excited as I am? So, let’s get started!