Lesson 15 Excuses and Cravings

Step 1. As any smoker knows cravings can get so strong you just have to grab a cigarette and inhale. The first step is to lessen and then remove the excuses and cravings. This is what we have been doing in the first 14 lessons. The second step is to get rid of them when they show up.

Step 2.
1. Use Anti-suggestions: Smoking burns....Overeating puts on weight etc.
2. Say RAP
3. peace SH
4. "What can I do?"

Step 3. If needed do 1 or more of the following.
Mental Approach
A. The Signpost
See your signpost. Look down the path to the left and see your future without your goal. Now look down the path of success to your right and see your future.

B. HELP Technique
a. Ask: What's going on? I got a D on my test.
b. Acknowledge feelings: I'm scared of flunking.
c. Let these feeling go: See them floating away.
d. What can I do? Study harder. Talk to teacher. Work with tutor.

Physical Approach
a. Workout at gym. b. Squeeze a ball c. Do Yoga d. Talk to a buddy e. Eat carrots or chew gum.

Step 4. WAIT IT OUT. All cravings go away.

PROGRAM
Look at Step 2. Use it on a recent excuse or craving you have had. Learn from this. Make this a habit. Also look for a physical approach you can use.

QUESTION
How am I doing?