No Smoke Software - Growing Clean

The Growing Clean section of No Smoke coordinates all other sections. It includes full explanations of all the other sections, and a series of tips and tricks for quitting cigarettes once the smoker has used the rest of the program to lay the foundation for successfully quitting. A few of the many tips and techniques sections are reproduced below:

When you stop smoking, the nicotine leaves your system within several days. But there's more to the smoking addiction than nicotine.
The individual sections in this program -- like EXCUSES, PROGRAMMING and WHY YOU SMOKE -- give you the backbone and motivation to get cigarettes out of your life. Building this foundation really IS ITSELF the method for quitting for good.

The screens that follow will give you many hints on quit smoking methods that build onto the foundation No Smoke creates for you. Use the method of your choice, but keep working with No Smoke at the same time to keep yourself going in the right direction. YOU CAN DO IT!
You have a choice of many methods to quit, but one of the most critical things you have to decide first is whether to choose a method that gradually reduces the number of cigarettes you smoke (tapering off), or one with which you immediately stop smoking (cold turkey).
Tapering off might seem easier at first. It works for some people. But with cigarettes, matches and ashtrays around, you might be tempted to go back to your old ways during periods of difficulty or stress.

On the other hand, cold turkey can be too difficult for some people.

Think carefully about the method that is best for you. In either case, you need to pay attention to what you're doing. Quitting is rarely automatic.
If you are thinking about using smokeless tobacco in order to quit cigarettes, forget it. You're just trading one poison for another. The same goes for cigar and pipe smoking. They all have their own dangers and they're also offensive to the people around you.
Nicotine gum alone will not make you quit smoking, but it can help if you're determined to quit, lay the foundation for quitting, and use the gum properly. Nicotine gum gives you your dose of nicotine from the gum rather than from a cigarette. You're still addicted to the nicotine, but you're getting it in a less harmful way.
Before starting the gum, you stop cold turkey -- no cigarettes at all. Your physical addiction to the nicotine is only part of the cigarette habit. So with the nicotine gum, you are free to work on the psychological and emotional sides to your habit without the unpleasant physical effects of nicotine withdrawal. The gum also may work as an appetite suppressant, to prevent weight gain during the first critical days of your quitting program. Later, when you're in better shape, you'll taper off.
Switching to low tar and nicotine cigarettes in an attempt to taper off nicotine simply does not work as a quitting method.
First, many of these cigarettes are falsely labeled. Tar and nicotine counting methods are unreliable at best.

Second, smokers who crave nicotine, when they switch to low tar and nicotine brands soon begin to smoke more to get that nicotine. Guess what? The tobacco companies sell more cigarettes.

You can't win with the low tar and nicotine scam, no matter how attractive and healthy the people in the advertisements are, and even though they're not cowboys. You know better than to fall for it.
If you're going cold turkey, rid your home of every sign of smoking: matches, ashtrays, lighters, cigarettes, even smoker's toothpaste. If you must use matches for other purposes, keep them hidden, and completely avoid match books with cigarette advertising on them.
If you're tapering off, keep the above items out of sight. Take what's needed out when you smoke, then put it back after you finish each cigarette.
Don't ignore cigarette advertising! Do the opposite: pay attention to it. Read every ad, analyze every billboard, very carefully, then take them apart and make fun of their ridiculous attempts to link smoking with desirable people and lifestyles. Make jokes by twisting cigarette brand names and slogans.
Also, refuse to patronize sports and entertainment events sponsored by tobacco companies; these are hidden ways they advertise.

Advertising is a sophisticated industry, and you cannot take cigarette advertising lightly. By keeping your mind consciously tuned to the advertising, you can fight it, and see it for the ridiculous and dangerous thing that it is. If you don't consciously do this, the advertising gets through your defenses and into your subconscious mind where it can hurt you and make you do things you really don't want to do.
Tapering off cigarettes is a quit method fraught with peril. But if you want to try it, make sure to do it in a controlled, intelligent way. Here are some tapering off strategies that might (and put stress on the might) cause you to smoke less.
---Actually make a schedule as to how many cigarettes you will smoke in a day, and when and where you will smoke them. Write it down, photocopy it, and check off the smoking occasions. If you feel like smoking between occasions, wait until the proper time comes. Be realistic in setting your schedule.

---Don't smoke in comfortable situations, like in bed or while you watch TV. Have the cigarette, but smoke it standing up, outdoors, in the winter cold or summer heat.

---Even if you don't hide your cigarettes, don't keep them too handy. Make sure that you will need to get up and at least go to a drawer for your cigarettes, matches, lighter or ashtray, instead of having them in your pocket or purse. This technique helps you recognize and eliminate some of your automatic "reach for a cigarette" responses.
Here are some more tapering off techniques:
---Buy cigarettes by the pack, so that each time you need a pack you have to go out to buy it. This helps cut the automatic response pattern.

---Change to a brand of cigarettes you really don't like very much.

---Put your cigarettes out sooner. If you wish, draw a line past which you will put the cigarette out rather than continue smoking it.

---When you feel like smoking, stop and think. Do you really want a cigarette? Couldn't you wait until after you've made that call (without smoking through it) or done a certain (smoke free) chore? Get into the habit of short-circuiting that automatic response and inserting time intervals between the desire for the cigarette and the time you actually smoke it. Keep stretching this period and getting better at going longer without cigarettes. You might still smoke, but you'll be freeing yourself of some bad automatic behavior patterns.
Try this technique while you are trying to quit:
Ask some of your non-smoking friends or relatives to make a video or audio tape of how they feel about your smoking habit. Ask them to be frank and honest about how disgusting and offensive your smoking is to them, and then add in how worried they are about your health. They can say how they feel into a tape recorder for you to play right before you go to bed.

Click any of the button icons below to see what information each particular section covers

Or return to the main No Smoke description page, which includes large color graphics of some of the major screens in the program. Or order No Smoke below.

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