INTENTIONS to quit and stay quit smoking cigarettes.

Your INTENTIONS are the goal and purpose you’ve chosen and the starting point of your change process.

Without meaningful INTENTIONS, it’s nearly impossible to quit smoking.  Once you’re a committed smoker, you don’t simply wake up one day and never want to smoke again.  It takes a little more work…

In order to quit for life, you need to change your actions, thoughts and feelings towards smoking.

This is where the Quit Smoking comes in.  It takes your desire to quit and shows you a clear path to achieving it.

So let’s start the process by activating your intentions to quit. There are two parts to this step and the CD will go into in more depth.  Please take some time to verbalize and affirm each part to yourself and to those people close to you.

Part One:

Intend to quit smoking and make a firm commitment to physically stop.

Regardless of how many times you have failed in the past.  And regardless of whether or not you still think somewhere in the back of your mind that you’re too weak or too stressed or too whatever….you have to make a commitment to stop smoking.  And you have to stick to it.

Process will help you achieve your INTENTIONS to stop smoking.


Part Two:

Intend to be a non-smoker for the rest of your life. 

For now, understand that your goal isn’t just to stop smoking.  It is to stop smoking for life!  This second commitment to remain a nonsmoker turns your short-term goal into a long-term objective.  And it will take the rest of your lifetime to achieve it.

Step 2: Apply your non-smoker VALUES:

Your VALUES are your accepted standards for living.  They include your principles, needs and wants.

VALUES influence your choices.  And over time, your choices influence your VALUES.  Therefore, you have to spend some time recognizing and prioritizing your VALUES.  If you don’t, your actions will continue to be determined by impulses and instant gratification rather than VALUES.  In other words, you’ll keep on smoking even when you hate it.

Your non-smoker values are your principles in direct conflict with your smoking behavior.

Here’s a list of common non-smoker VALUES










Personal growth











Continuous improvement

Concern for others







Positive attitude

Respect for individual

Satisfying others

Service to others

Spirit in life






Hard work

Inner peace















If you think about it, each of these values are in direct conflict with smoking.  The Anti Cigarettes will show you how to identify and use your values to empower your Intentions to quit and add meaning to your change process.

You see, smokers live in a state of VALUE conflict.  They light up, they regret it, they light up again, and then regret it again.  It’s a vicious cycle.

There are two important factors contributing to this state of conflict:

  • Smoking is inconsistent with many of your VALUES– causing internal contradictions, tension and stress.
  • Your VALUES are not prioritized and don’t help you make VALUE-driven decisions about smoking.

This conflict creates a breakdown in your personal value system, paralyzing you from taking any committed actions to align your behaviors with your values.  And this lack of value prioritization creates cognitive dissonance and interferes with your ability to either be a committed smoker or a committed non-smoker.

When you learn to apply your Non-Smoker VALUES, you will make better decisions about smoking and energize your intentions to quit for the rest of your life.


Step 3: Manage your EMOTIONS easily and effectively:

An EMOTION is an automatic response to an underlying thought.  It is the feeling of strong pleasure or displeasure created by the process of thinking.

EMOTIONS are not based on facts.  And they do not take any conscious effort to conclude.  They depend solely upon your opinions and attitudes towards reality, not reality itself.

Your emotional connections towards smoking are really inappropriate responses and feelings caused by distorted thinking and poor associations.

When you try to quit smoking, you can either manage your EMOTIONS and lead them, or be held hostage by them.  If you want to manage your EMOTIONS effectively, you need to question the emotions openly and find the truth and reasons behind your emotional desires to smoke.

The inappropriate relationships between your feelings and smoking are really caused by associations and repetitive behavior.  When you repeatedly smoked to celebrate, smoked to relax, overcame stress while smoking, or did anything else often enough while you smoked, you accidentally formed an association between smoking and the emotional response.

Now, each time you feel one of these EMOTIONS, you automatically feel like smoking.  Eventually cigarettes became your primary tool for coping with (or enhancing) your EMOTIONS because of these poor associations.

But here’s the distortion.  The celebration, the relaxation, the reduction of stress all happened on their own while you were forming these false connections.  It’s your perception of these associations that allow the emotional connections to remain intact.

Over time, smoking does appear to help you control, enjoy, and deal with your EMOTIONS because that’s what you expect the cigarette to do for you.

Affectively MANAGING your EMOTIONS is simply a matter of managing the urges your EMOTIONS create in a rational and positive manner.

Instead of responding to your EMOTIONS with a cigarette. MANAGE your EMOTIONS and put them in proper perspective:

Recognize your emotion

Rationalize your urge

Relate your feelings

Remove the connection between that emotion and smoking


Step 4: QUESTION your reasons for quitting:

When you QUESTION something you raise doubt about its truthfulness or usefulness.

The answers you arrive at help influence your overall understanding of yourself, your behaviors, and the world around you.

Good QUESTIONING skills are powerful because they can beak your pattern of thinking and put you in charge of your understanding.  Good QUESTIONS (and reasons) can change your beliefs and behaviors.  Poor QUESTIONS, or the lack of any significant QUESTIONS at all, only limit you to your current thinking.

You became a smoker because of repeated conscious and unconscious choices you made day after day.  Once you begin the process of becoming a non-smoker, you need to QUESTION your reasons for smoking and formulate new reasons for quitting.

The more you QUESTION the steps and the process, the closer you move to quitting for good.  You can literally QUESTION yourself out of wanting to smoking by forming good QUESTIONS that align with your INTENTIONS, VALUES, EMOTIONS, and UNDERSTANDING.

The questions help:

٠ empower your INTENTIONS

٠ leverage your VALUES

٠ manage your EMOTIONS

٠ create your new UNDERSTANDING


Step 5: UNDERSTAND your urges to smoke:

Your UNDERSTANDING refers to your perceptions and awareness of your own beliefs and opinions.

Without self-awareness, your UNDERSTANDING attempts to justify your current beliefs and behaviors.  For example, if you think quitting is impossible, your UNDERSTANDING will create experiences that demonstrate just how impossible it is to quit smoking.

The fact is millions of people have already quit, and millions more will.  It can’t be impossible to quit.

When you follow the Quit Cigarettes Process you will activate your INTENTIONS to quit.  Your VALUES will support your INTENTIONS and create your purpose and direction.  You will know that your EMOTIONAL commitments to smoking are inaccurate and you will use the 4 R’s (Recognize, Rationalize, Relate, & Remove) to test and manage them.  And you will QUESTION your commitments to smoking and truly understand your top three P.I.E. reasons to quit.

Then you will be ready to UNDERSTAND and accept your URGES without lighting up

Let me ask you.  Have you ever been somewhere you couldn’t smoke for a long period of time and had such a craving that you either left in order to smoke, or you anxiously lit up as soon as you left and had the opportunity?

Have you ever tried quitting and had such an overwhelming urge that you mindlessly reached for a cigarette within an hour, a day, or a week?  Have you ever thought to yourself- I really NEED a cigarette?

Becoming a non-smoker is 99% dependent on your UNDERSTANDING and acceptance of your urges to smoke.

Don’t get me wrong.  The other steps are very important.  They will make or break your efforts to refrain from smoking when these urges occur.

But it’s these instantaneous moments when you’re tempted to throw everything you really want, think and feel out the window just to satisfy an URGE you wish you didn’t even have. 

You must UNDERSTAND that your URGE is not a NEED.  It is only a lingering impulse of your old thinking. 

I’ll show you how to accept your URGES, and how to overcome them.


Step 6: Use the I’VE QUIT INTERVENTION strategies:

INTERVENTION is a deliberate course of action in which you introduce specific changes into your current behaviors, thoughts and feelings.


Learn how a simple change in your breathing will create a shift in your desire to smoke.

Did you know that at least half of the pleasure you receive from smoking is really caused by taking deeper breaths when you inhale?

Learn how to prevent yourself from doing those things that require your physical participation like buying, bumming, and putting cigarettes in your mouth.

Your urge to smoke will pass whether you light up or not.  I’ll show you how to wait the urge out and let it pass.


Here’s the one I used when I quit:

INTENTIONS:  “I quit smoking and I’m a Non-Smoker.”

VALUES:   “I value personal achievement, self-discipline, and the freedom from being a smoker.”

EMOTIONS:  “My emotional connections are inaccurate and can now be recognized, rationalized, related, and removed.”

QUESTIONS:  “I’m quitting to be healthier, to be a role-model for my kids, and to feel in control of my life.”

UNDERSTANDING:  “I understand & accept my urges without smoking and I know how to deal with them.”

INTERVENTIONS: I will outlast, outthink, and emotionally overcome this urge.  Breath deep, think about it.”

THINKING: “I am a nonsmoker!”


Learn how to use your 4 R’s “realization tools” each time you have a “smoker thought” or “smoker feeling”.

Recognize your emotion

Rationalize your urge

Relate your feelings

Remove the connection between that emotion and smoking


Step 7: Change your THINKING:

THINKING includes your normal patterns of thoughts, opinions and behaviors- both consciously and unconsciously.

When the way you THINK becomes consistent, it’s almost automatic to you.

I told you that the I’VE QUIT Process will change your THINKING until quitting and being a non-smoker is natural and automatic.

Once you learn each of the steps in the QUIT Process there are two important skills for keeping the process moving forward until your new THINKING is achieved and automated:

  1. Recognize that your “smoker thoughts” stand between you and your INTENTIONS..
  1. Replace your “smoker thoughts” each time they rear their ugly heads.

When you recognize one of your “smoker thoughts” you will need to quickly analyze it and replace it with a more positive alternative.

99% of becoming a non-smoker is contained within those small moments of impulsive urges and cravings.


“THINKING” is your final step.  Just follow the I’VE QUIT Process until your “THINKING” becomes automatic.


Join me as a smart non-smoker who changed their “thinking” and changed their life!



Quit wasting your ________________.  Get the I’VE QUIT Process:

  • Time
  • Energy
  • Money
  • Intentions
  • Values
  • Emotions
  • Life
  • Happiness
  • Productivity
  • Confidence
  • Self-worth
  • Future
  • Freedom
  • Health

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