Review your CBA
Think about both the negative consequences and the the pros of quitting. The SMART handbook recommends:
Review your CBA. It may not turn off the discomfort, but it may help you maintain your motivation to resist your urge. It may help to review it regularly, even when you’re not having an urge. Recall moments of clarity. Think of a moment when you realized using was a problem for you, or a moment when you knew that changing your addictive behavior was, without question, the right thing for you to do. SMART Handbook p. 34, Basic Strategies #7.
Similarly, in Changeology, Dr. John Norcross writes:
Remind yourself of the reason for your goal. Remember to use both sides (the two-headed push-pull) of the motivation: the push away from the disgusting behavior and the pull toward a brighter future. Such a process rarely stops a raging urge, but it powerfully reminds you of the psychological triggers in the past and the psychological payoffs in the future.
References
- Reference: Condeo’s FRC script includes both the cons and pros.
- Reference: Mentioned by California Department of Public Health[1] (Remind - Go over your reasons to quit)
- O’Connell et al (2007)[2] - negatives of smoking / benefits of quitting
- Evans and Lane (1981)[3] - personal reasons for stopping
GYE Boosts
- CFC: Connoisseur Focus Counterfeit How do we figure out what's counterfeit pleasure and what's _real_ pleasure? Learn to become a connoisseur of pleasure. Note: Very nice!, Think of Pros and Cons
See also
Cost Benefit Analysis (CBA) and references cited there.
- ↑ https://cdn.shopify.com/s/files/1/0121/4032/files/QE10_Cravings_and_Urges_2018.pdf?1902473713877875210
- ↑ Jannone, L., & O’Connell, K. A. (2007). Coping Strategies Used by Adolescents During Smoking Cessation. The Journal of School Nursing, 23(3), 177–184. https://doi.org/10.1177/10598405070230030901
- ↑ Evans, D., & Lane, D. S. (1981). Smoking cessation follow-up: A look at post-workshop behavior. Addictive Behaviors, 6(4), 325–329. https://doi.org/10.1016/0306-4603(81)90047-2