This video is all about exploring your reasons to quit tobacco forget everything we do successfully we do for a reason. If you haven't done so already, please stop this video and download the personalized quit plan. There will be things you will want to write down an imperative part of this program. And the success that happens is your willingness to be radically honest, even when it feels uncomfortable. Whenever you feel resistance coming up, just notice it and write it down in your personalized quit plan provided. This resistance will provide invaluable clues about where you might get stuck or where your challenges may show up.

And if you have a plan for them, you will do nothing but succeed. Smoking can be a sensitive topic, and the emotions, thoughts and behaviors associated with tobacco use have been created over time. Our main goal in this session is to peel back a few layers together and gain clarity and awareness about our tobacco use. And our desire to quit. When we filter our emotions using a cigarette, we are missing an amazing opportunity to see what it is we really need. And then our triggers will continue to show up and tempt us to keep smoking.

I'm curious, what would you like to be experiencing at the end of this boot camp? And why is this important to you? This is your big mofa or big motivating factor, because this is what will motivate you and pull you forward when you hit a bump in the road or have a slip. Now, hopefully you have your personalized quit plan in front of you. I'd like you to fill in what your big mofa is, and include why it's important. For example, you might write down that you are going to quit by this Friday, so that you can have a successful surgery in six weeks.

The next step to anchor your motivation to quit, an anchor is something physical in your environment that will remind you of why you're doing this. It could be the screensaver on your computer, or a picture of your kids or grandkids could be your wedding ring. It could be notes scattered around the house could even be a song you love. Let's go through each of your five senses, and uncover an anchor for each of them. You will then have five different sensory anchors or reminders that elicit a positive feeling of the vision you're working towards. Let's start with the sense of sight.

Please pick something that you could look at that is a reminder of this journey. It works better if it's something you see often throughout the day. So that could be the example of the screensaver on your computer, or a picture on your smartphone. It could be a picture that's just on your desk at work. Next, pick an anchor that you might hear perhaps a song Or verse or a TV show, or a guided meditations, something that reminds you of the journey you're on. Next, pick a delightful smell that would remind you of the reasons why you're making this change.

Perhaps it's the smell of fresh flowers, or something like essential oils that you absolutely love. Now, how about a delightful taste that would enter your goals, something that you might taste on a daily basis like cold lemon water, quitting tobacco will often create a keener sense of taste and smell. So expect those things to really taste and smell better. Last but not least, let's think of an anchor a happy touch. Is there something on your body that you could touch as a reminder of the goal to quit, it could be your watch. It could be your heart, your hand to your heart, it could be your lungs that you touch your chest and feel your lungs breathing in and out very clearly.

It could be a necklace or a bracelet. Now I'd like you to review the possible anchors and pick one or two out of that five, that are the juiciest to you that seem to really create a sense of importance for you. Something that immediately reminds you, you are quitting for a great reason. And every time you see, touch, hear or feel your anchor, remind yourself that it means something important. And if something comes up that you don't quite know how to handle, ask yourself if you are making the best choice for yourself in this moment, and then refer to your anchor. Make sure you write down your anchor in your personalized quit plan.

Now let's set some goals. And there are five criteria I would like you to think about when setting these goals. It must be stated in the positive. So it says what you want and not what you don't want. It must be doable by you and others other words, we cannot rely on anyone else to achieve our goals. It must be achievable by the end of this bootcamp.

So it must be doable in a set frame of time. It should have a specific sensory based description so we know what it feels like or looks like. And it's easy to measure so that you know when you have it and it must be large enough to be worthwhile, yet small enough to be attainable. An example of this, your goal might be to quit smoking by next Monday. And so you will state as of Monday, I will be tobacco free. I have identified coffee and stress as my main triggers.

So I will cut back on my coffee consumption and replace it with more water and I will use the 557 breathing to relieve stress. Or another example will be or I will go for a walk to distract myself from smoking or use some of the four DS This will honor my house and my body. Next we want to seal in those goals by clearing clutter. So simply ask yourself, Is there any smoking related clutter I will need to clear away before moving forward. Right now we're setting the foundation for inevitable success. One of the first things that is really helpful for this is seeing what clutter is present in your external environment, so that your internal environment can feel a little bit freer, less worrisome.

It's kind of like getting rid of your old couch before you move the new one into your home. This could be like throwing out all the lighters matches and ashtrays from your home just getting rid of them, or declaring your car tobacco free and having it professionally cleaned. or spending less time with smoking buddies. definitely getting rid of cigarettes and other smoking paraphernalia. The key is to pick three decluttering items to go Focus on ones that feel the easiest to do. Go ahead and brainstorm how you will clear tobacco related clutter from your life.

And which of these is in within your control. Those are the ones you're going to want to do. Awesome work. Be sure to include all of this great discovery on your personalized clip plan. It will be the place you review all of your plans. All of the important plans you've made to get the results you really want.

Include your big mofa, your anchors and your goals all on your personalized care plan. And feel free to listen to this video as often as you need to to get more clarity on all of those things.