If you would like to hear a
sample of the audio version* of these chapters narrated aloud**, then first
Prologue title. You may then see a small window, asking you if you
want to save the file. Save it to your desktop, then click on it. Your
default audio player will open and then play it. Some browsers will begin to
play without downloading.
Once you've heard the Prologue,
do the same as above with Chapter One.
*These are fairly small WMA
(Windows Media Audio) files, and download quickly, especially with Broadband
connections. Some newer/updated systems will immediately open your player and
start playing without downloading first.
**The actual Book-on-CD's (set
of 2) is a much higher quality audio. These have been downgraded a bit for
fast loading and playing.
If you would like to download
and keep the files on your computer, right-click on each link (chapter title)
and click "Save Target As...", then choose the location on your computer where
you want to save the files. You may share them with any smoker you know.
What follows is the
Prologue and Chapter One
of our internationally best-selling book "How to Quit Smoking
Without Willpower or Struggle"
by Mark Whalen
I will not bore you with all the reasons that
smoking cigarettes, or using tobacco in any form, is a self-destructive,
suicidal behavior. The simple fact that you are reading this means that you
already know this and are either hooked and now know you must to release
yourself from the deadly grip, or you have a loved one who needs this
Either way, you must know by now that roughly
eight times as many Americans die from tobacco related disease each and
every year as did in all America's eleven years involvement in Viet Nam
combined; twenty times the number of deaths caused by drunken drivers
in America each year; and about twenty-five times the number of
American deaths by AIDS. (343,000 total deaths by AIDS as of 7/1/96 vs.
approx. 8,000,000 deaths by tobacco during the same time period, according to
the US Dept. of Health, Center for Disease Control. The deaths by tobacco do
not count deaths by tobacco related fires, nor heart, blood, and lung disease
deaths exacerbated by tobacco use, but not attributed to it on the death
But knowing this has not caused more than a
minor movement away from use of the deadly plant by the general public at
large. In fact, many tens of thousands of children all over the world are, as
this is being written, smoking their first cigarette, the first of perhaps
hundreds of thousands to come over their shortened and diminished lifetimes.
This book does not dwell upon the evils of
smoking, nor how to stop the general promotion and legal sale of the most
lethal drug (far more deadly than heroin or cocaine) in the world. What it
focuses upon is the way out, the way to disassociate oneself from the need
for, and attraction to, tobacco. In fact, the method for behavior modification
found here is not exclusive to tobacco, but can be used for the cessation of
virtually any habit or addiction in any form.
The problem is not in the substance, but in the
"habit" of using it. For without the habit, the addiction, tobacco has no
power of its own. It is as harmless and insignificant as any simple garden
variety weed. It is the internal subconscious perception we hold about the
drug that makes it so dangerous. What is illustrated herein is a method by
which one may change that perception permanently, without "fighting the urge"
or going "cold turkey".
Smoking is a habit. Habits are created by
repetitious behavior, and are built, assembled if you will, over a period of
time. If we were computers, and I strongly believe that we are indeed the most
sophisticated computers conceivable, then our habits would be called our
"programs". Removing a program from a computer is a simple mechanical process.
Removing a habit from a human being is not
nearly as simple, but is still a mechanical process. Each requires a course of
steps which, taken one at a time in sequence, with care and commitment, will
achieve the desired result. But when I say commitment, I do not mean
commitment to resistance to the habit, nor any fanatical ordeal wherein you
are required to perform any dynamic or difficult behaviors.
Actually, the process is not nearly as arduous
as installing the habit (learning to smoke). When one learns to smoke, one
must overcome the body's natural resistance to breathing a toxic substance,
with only the ardent desire to overcome the body's own safeguards to keep the
process going. However, reversing the habit, although perhaps a bit more
complex, moves one toward the body and its needs, not away from it. Therefore
ending the habit will feel more natural and is actually easier, and far less
painful, than starting it.
So the first place to start is with the simple,
direct question: Do you truly want
to quit smoking? The next question must be: Are you ready to begin to
do it now? If the answers to both these questions is yes, then
read on, and just do what the book tells you to do.
It will work.
I know because I used this method to release
myself from sixteen years of addiction to tobacco, and no longer have any
desire for cigarettes. I tried "willpower" three times before designing this
system. Each time lasted from only days to about a week. Each time I
discovered that I could not "break" the habit simply by denying it. By just
telling myself no, when my body and mind were craving, was ridiculous.
Even when I succeeded in not doing the behavior,
it was still occupying a good deal of my conscious thoughts. I found myself
short-tempered, biting my nails, and was quasi-hungry all the time. But once I
realized that I must work with my body and brain, not against
them, I knew I was moving in the right direction.
If you desire to end your enslavement to a
product you no longer wish to purchase, use, or allow to diminish the quality
of your life, then use this little book as the key to your doorway out. The
method does work. It will work for anyone who sincerely wants to
use it. All that is needed is your attention.
Although I have stated that you can quit without
willpower, you must, of course, be prepared to do the simple behaviors of the
process, which do not include resisting smoking. In fact, you
are encouraged to smoke each and every time you want to.
This system is not designed to get you to stop smoking, but to stop
Once you no longer have any desire to smoke, you
will never feel the need to "learn" the habit again. Being around others who
are smoking will not cause you to crave a cigarette. Also, you won't be able
to just pick up a cigarette and return to the old habit. There will be no
residual habit left in you. You will be as if you never were a smoker
unless, of course, you have already done permanent damage. But even then,
permanent scars tend to shrink and fade over time.
Eventually your full breathing capacity and your
natural ability to fully taste food will return. You will not have an
unnatural craving for food, nor any other substitute. You will find that you
sleep better, and awake much easier, needing far less time in bed to achieve
the rest you need. Your teeth will be cleaner, and your breath and body will
smell much better, needing less deodorant.
Once you have stopped ingesting small, steady
doses of the sixteen(!) toxic (literally poisonous, deadly,)
chemicals found in the smoke of cigarettes up to several hundred times a
day, (each puff being a dose), you will find the general quality of your
life greatly improved!
And for me, the sense of pride and
accomplishment was tremendous. My self-respect grew immeasurably once I was
certain I had defeated the "evil weed" once and for all time. I did it, and
you can too. Just take the simple steps found here, and your result will
be the same as mine. I don't smoke, and I have no desire to. I simply feel
sorry for those who don't want to use tobacco, but still feel compelled to
The first step toward dismantling your habit,
for that's exactly what we're going to do, is to get a good look at it.
Always, when someone asks me for help to stop smoking, the first thing I do is
ask them how much they smoke. The answer almost invariably is, "Oh, a pack to
a pack and a half a day." This is a typical encapsulated description of a
A pack is a unit of one. (A habit
is a series of integrated, interdependent behaviors, performed in sequence,
thought of as a unit of one, such as "driving" or "golfing". Both these
habitual behaviors require dozens
of individual behaviors.) So this person is telling me that they smoke
about one to one and a half units a day, knowing that I will understand that
they are talking about twenty to thirty cigarettes a day.
But what they don't consciously get is that I am
understanding that they are smoking about ten hits per cigarette, and so
therefore to my mind, they are telling me that they are smoking two to
three hundred times a day. Each and every time you place a cigarette
between your lips and draw smoke into your lungs, that is an individual act of
This first step in the process is a simple one,
and will tell you immediately if you are lying to yourself about whether or
not you are truly ready to stop smoking now. If you are willing to just look
at your habit, then you are likely ready to first alter, then discard it. But
you must know precisely what it is you are directing your subconscious to do.
The details are important.
Step One is to count your cigarettes. The way
this first step is performed is this. Get a short pencil, no longer than one
of your cigarettes. Also get a business card with a clean back. Any piece of
paper will do, but it should be at least as stiff as a regular business card,
and slightly smaller than the size of the pack.
Then, when you first open your next pack and
remove that first cigarette, place a mark on the back of the card, next to a
letter representing the day of the week. Then slide the card between the
plastic and the pack, and put the pencil into the spot where the cigarette
was. Then, each time you have another cigarette, take the card out, pencil a
mark on it, and just put it back.
At the end of a full seven day week, you will
know exactly what your habit has been, and is likely to be in
the future, if you don't do something about it now!
However, simply putting this much attention on
the habit can tend to make it shrink all by itself. Historically, I've noticed
that many of those "pack a day" smokers start their week smoking fifteen to
twenty-five a day. But by the end of the week, that seems in many cases to
drop off to six to ten.
They report that they're still smoking all they
want, but they started dropping off the few extras that they'd rather pass on
than count. Amazing. I don't say this will definitely happen to you, and if it
doesn't, that has no bearing upon how long the process will be.
First, it will take as long as it takes,
period! There is no timetable upon this work. A time-table puts
pressure on you, and this is not a pressure-type process.
Second, it will not be difficult.
The only seriously hard part of quitting smoking is resisting the urge to have
a cigarette. You will never be required to do this. You will be able to
smoke each and every time you are certain you want to. In fact, you are
encouraged to smoke each cigarette you want. It is counter-productive
to the method to resist the habit. This shall be a gentle, organic process of
letting go. Not a violent overthrow.
So begin Week One by counting your habit, and
finding out just how many cigarettes you are smoking. It is said that the wise
man knows well his enemy. This is an enemy we are going to kill with kindness.
But that first step is to know him.
Don't bother to read on now, until you can
answer this question precisely: Exactly how many cigarettes did you
smoke in the last seven days?And do not just remember
when you bought the last carton and subtract what you have left. That would be
an estimate. You need an exact figure.
Also, the counting does more for your brain than
just giving you the number. This first step must not be short-cutted!
You must, for this process to work well, count each one separately as
they are smoked and record them. Then move on to Chapter Two.
NOTE: If it is too much of a struggle to get
yourself to count how many cigarettes you smoke for seven days in a row, please
don't bother to read on.
IF YOU CAN'T EVEN LOOK AT YOUR HABIT, YOU'RE
NOT TRULY READY TO QUIT IT YET.
But please pass this book on to someone else who
may need it and be better able to use it.
Be sure to get it back when you really are ready!
Cigarette smoking remains
by far the largest single
preventable case of premature death
in the world!