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Proactive Action for Session Two |
1. Now that you know exactly how many cigarettes you smoke per day, establish a definite number that is the least amount you have smoked in the last four days. For example: if you've realized that you smoke between seventeen and twenty-one cigarettes per day, your daily allowance as of now is seventeen cigarettes only.
2. From today and during the following five days, please smoke only the amount you have established and no more. Feel free, however, to smoke less.
3. No matter what happens - a personal crisis, work stress, a party with lots of drinks, an unexpected need to kill time, or any other excuse - you have to vow to yourself that you will abide religiously to the rule you have made. You will not smoke more than the amount you have established - not even one cigarette more.
4. If you do smoke more, it is out of indulgence. You now clearly know that to maintain your addiction comfortably the minimum amount you have established will suffice. Maintain your addiction comfortably, but do not indulge! And don't use any excuses, no matter how good they are - there are always excuses for everything.
5. Not indulging yourself means that you need to summon up a fair amount of 'character'. Well, this is the time to bring it in - don't forget that you are literally fighting for your life.
6. In the morning, count the amount of cigarettes you have in your pack. When you go out, take with you only the amount you have established. When you run out, that's it for today. If you buy a new pack, transfer some cigarettes to the old pack to complete the established number and put the new pack out of reach. Too bad if you finished your allocated amount early in the day - calculate and keep track better on the following day.
7. Keep counting: keep bringing awareness and consciousness to each cigarette you light up. This is extremely important. And counting the number of each cigarette will act as a good reminder to contemplate for a couple of seconds as you light it up. Smoke as much as you have established you will smoke, but don't light them up mechanically any more.
8. When you count each cigarette, pay attention to the details. Remember how many cigarettes you have to last the day. Plan well, so that you manage your day without stress.
9. As you count the cigarettes and consider how you're managing your smoking day, keep on adding a few more details. Notice which cigarettes are really important to you. Is it the ones you smoke first thing in the morning, or those you light up immediately after a meal? Is it the ones you smoke when you have an alcoholic drink or a cup of coffee, or does the urge to light up come when driving your car or when you are on the phone? Bring your attention to review each cigarette and examine the emotional clinging rate you've established for different circumstances. Awareness is an acquired quality - it is difficult to maintain at first, but as you practice you will enjoy that moment of quiet contemplation and be surprised by the amount of details and information you weren't even aware of before.
10. Remember that this is our private game. Nobody necessarily needs to know about it and nobody needs to notice it. No matter what work you do or who you associate with, a few seconds of quiet contemplation before you strike the match or flick the lighter will go unnoticed. Play the game: it is a survival game, it is real, and the loser dies. |
| Awareness and responsibility are the key words here. And remember not to succumb to indulgence. Do not break the rule you have established - no matter what! | |
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