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All People > jonescarp.aka.dale.Jan_2007 > jonescarp.aka.dale.Jan_2007 Blog > 2014 > September

Willpower is using your will to overcome something.  You've identified the enemy (PS, it is you)and given it power by continually fighting with yourself over staying quit..

This becomes extremely draining over time. You can only keep that up for so long before you give in.

Willingness is accepting that you have chosen a new path.

There is no fight if you are willing.

Those smoking days just keep stacking up, don't they?

People often try to quit smoking and fail and then, smoke for another year or two before they come back.

Have you considered what another year or two of smoking may bring?

I'm going to say emphatically, NOTHING GOOD!

Get Involved here for awhile and you will never think of smoking in the same way.

Perhaps you will choose to smoke again but, quitting will always be in the back of your mind.

It's probably back there now. Bring it out into the light and let us help you be free of smoking for good.


there are a number of quick distractions that I recommend

biting into a lemon skin and all

sticking your head in the freezer and breathing the cold air for 15-20 seconds

filling your mouth with ice cubes and trying to not get brain freeze.

Each of those will flip the craving switch off as your brain has to refocus due to the physical  stimuli.

But, what about the long craves when you are just sort of "real edgy" for an extended time?

I put up a link to a live barnyard the other day (can make fullscreen and has sound)

Here's a link to a beach webcam I enjoy. If there are any clouds at all the sunsets are changing and incredible and you can make them fullscreen. Right now the best time is about 9:30-10pm Eastern.

Here's one to the live webcams at the San Diego Zoo and Safari Park

Guilia has a lot of good links on her page.

Shall we make a "Group" called long term distractions where everyone can post their favorites?

Unlearning smoking is your purpose.

Freedom is your goal..

there's a live feed with sound that you can make full screen

you can't change anything until you change your mind

just kidding

That's what we're here to show you.

You are the one that must decide to begin the journey!

Some people have their "I'm feeling free" moment before 130 days, others, at 6 months. People who fight quitting may never have it.

What I have observed is the most difficult time of a quit for most happens within this 4+ months and many will lose their quits. (Ask yourself how many of your quits have crashed and burned in this time period?)

Obviously, you cannot make a year and the 6% club, if you don't make 130 days. Since this is the known difficult time, why not promise yourself another 100 days after you make that first month?

If you don't fight yourself, and by that I mean being willing to quit, and, you go 130 days from your last puff, I promise that you will feel different about smoking. This is the approximate length of time you need to unlearn smoking (the hand to mouth and inhale motions) and initially detach yourself from the psychological addiction to smoking.

If you are quitting against your will (and some must due to a recently discovered health problem,) try to put quitting into a perspective of acceptance and understand that not smoking is going to be better for you than continuing to smoke.

You do not have to want to quit but you must decide to quit and then, honor the decision.

You are important to others. Take The 130 Day Challenge and Stay The Course.

The only way out is through.

The thought of smoking came and I laughed it off. I realized I had the urge to smoke and I'd caught it and did not need to act on it and it made me laugh.

From that day on, I laughed every time I got a craving. After a week, I was thinking of laughing, not smoking.

I just watched a story on laughter. They said that it doesn't matter how you start laughing, only that you do it.

Many of us forget to laugh due to all the stress and worry in our lives.

Laughing has numerous (documented) health benefits. It's good for your circulatory and immune systems as well as all systems in your body and your mind.

Example: People who had heart attacks and were encouraged to laugh during their recovery had an 8% chance of a second heart attack in the first year whereas those who didn't had a 42% chance.

Laughter releases endorphins.

People who laugh are automatically happier.


Laughter is free, requires no tools and, you can do it anywhere. (chuckle in church)

So where are they? Where are YOU?

Participation has dropped off radically in the past 6 months?

I'd hate to see this place get boarded up.



Your blog is your quits history. If you don't record what you are going through and get the answers you need, perhaps it will just be another failed quit with nothing recorded to learn from.

There won't be any blogs to read if you don't participate!

You need to build your quit "ONE BLOG AT A TIME"

Say what you mean and mean what you say

Our memories of smoking and it's ritual initiate our cravings to smoke until we live an amount of time not doing it and have unlearned smoking to a degree by making memories without smoking.

The brain cells/connections affected by nicotine are replaced by ones that are not affected in the first year without nicotine.

Our thinking mind can overcome all obstacles to quitting by remaining resolved to not smoke.


If you haven't quit yet? Start smoking with your other hand.
It will get your brain off autopilot. The best way to succeed is to make small changes in your routine BEFORE YOU QUIT so your brain understands where your mind intends to go. Quitting doesn't have to be about suffering or missing out if you understand this.

Smoking is staying in one place (controlled by it) Quitting is changing direction.

Remember, 90% of the difficulty in quitting is the psychological addiction. (The hand to mouth and all the emotions or memories connected to smoking. You must relearn living without smoking for approximately 130 days before you are out of danger. During those first 4 months is when people drop the ball.
Be willing. Accept change. EXPECT change! Your life will shine with a different light when you've overcome the slavery of smoking.

Whining to each other about what you are going through isn't going to keep you  quit.

Getting strength from someone who has no more stength than yourself  isn't going to keep you quit.

Drawing on the experience of someone who has the same or less experience than you isn't going to keep your quit.

Watching someone with the same quit date as you smoke and leave the site without saying anything to you isn't going to keep your quit.

This is why we stick around so it isn't the blind leading the blind.

If you don't believe me? Stick around. You will find out soon enough.

You don't pay to go to college to learn what you already know. You go to learn what someone else knows. Wasting time going in circles is not productive.

1. Nicotine is 10% of the quitting process?

2. That unlearning the habit/psycological addiction is what makes people smoke after they've quit and is the other 90%?

While you are still a smoker, nicotine is what creates the physical need to have another.

Once you stop using it, nicotine is out of your body in 72 hours.

So why is quitting so hard once the nicotine is out of your body?

The answer is number 2.

Take the 130 day challenge from your last puff and you are well on your way to freedom.

You can't have a forever quit if you can't get through the first 130 days. Commit to that amount of time and you will not be thinking of smoking or being a smoker but rarely.

We're Here To Help

And Cheer You Along!

We tell you these things here everyday but here is a condensed highlight version with the link to the entire article directly below

Fear: I’ll Gain Too Much Weight

Many people worry about gaining weight when they quit smoking. But not everybody who quits gains weight.

“There are some physiological effects that cause people to crave carbohydrates when they quit smoking,” says Michael Steinberg, MD, MPH, director of the University of Medicine and Dentistry of New Jersey’s Tobacco Dependence Program. “Nicotine is an appetite suppressant, so when people do stop smoking, they tend to have an increased appetite.”

But if you do pack on pounds, the average gain is between six to nine pounds-not the 50 or 100 that people fear.

Plus, you’d need to gain more than 100 pounds after quitting before you even start to diminish the benefits quitting provides for your health, Steinberg says.

Weight gain typically happens early on, in the days and weeks when you’re withdrawing from nicotine.

If you use a nicotine replacement therapy like the patch or the gum, you tend not to even see much of a weight gain during those early weeks, Steinberg says. And by the time you’ve withdrawn from the drug, you’re better able to tackle watching your weight a little more carefully.

If you’re still concerned, take steps to thwart weight gain by keeping your exercise routine up or launching a walking program. Stash only healthy snacks and replace empty-calorie carbs for healthier noshes like peanut butter on an apple or one ounce of cheddar with crackers.

Fear: My Social Life Will Tank

If you glance at personal ads or online dating profiles, people almost exclusively prefer nonsmokers. You’ll rarely spot “Looking for a smoker” among the listed entries. In fact, quitting may actually improve your social life because your hair, skin, clothes, and car will smell better.

Fear: My Creativity Will Plummet

If you work in a creative field or enjoy an artistic hobby, you may fear that quitting will stifle your creative juice. But there’s no research that suggests smoking affects creativity.

“One of the withdrawal symptoms from nicotine is difficulty concentrating, so if you’re a smoker and you try to quit smoking, you may notice during the first few weeks that you’re having more difficulty concentrating. And certainly concentration is an important characteristic for being creative and getting work done,” Steinberg says.

Impaired concentration is a short-lived symptom and not even noticed by some.

Fear: I’ll Be in a Chronic Bad Mood

“Nicotine is clearly a very powerful brain drug that gets into the brain quickly and results in dopamine release,” Eriksen says.

 In other words, smoking makes you feel calm and content once you’re addicted.

One of the known nicotine withdrawal symptoms is depressed mood. It’s a physical response to taking tobacco smoke and nicotine out of your system and your brain.

“The good news is that for those who do suffer blue mood as a result of quitting, using FDA-approved nicotine replacement therapies to treat the withdrawal symptoms improves mood.

“Since depressed mood is a withdrawal symptom, we do stress that people seek some type of treatment, whether it’s their primary care doctor, a tobacco treatment program, or a telephone quit line,” Steinberg says. That way if you do become depressed when quitting, you can discuss it with a professional.

By the time you’re smoke-free six weeks to two months, most of the physiological symptoms, including depressed mood, are history.

Fear: The Damage Is Already Done

It’s never too late to quit smoking. The benefits start within hours of your last cigarette and they continue for years down the road.

For example, Steinberg says that quitting smoking today reduces your risk of heart attack starting tomorrow -- and by the first year your risk is cut in half. “It’s a lame excuse to say you’ve smoked too long, you already did the damage, or you have to die from something,” Eriksen says.

If you continue to smoke, Steinberg says, your risk of dying from lung cancer over your lifetime is about 17%. Someone who quits at 50 years old, who has smoked 30-35 years, reduces their risk of lung cancer down to 5%. If you quit earlier, at age 30, your risk of dying of lung cancer is almost that of a never smoker. The results are similar across the board with many diseases.

Fear: I’ll Fail

If you’ve tried quitting several times in the past, seek a different method. If you went cold turkey, look into a nicotine replacement therapy.

If you previously went about it on your own, join a support group or call a quit line this go round.

People who quit on their own have a less than 5% success rate. Yet people who use all the resources available to them often quit successfully on the very first try, Steinberg says.

Data shows 70% of smokers would like to quit and wish they’d never started, Eriksen says. Once you’re ready and you have the desire and confidence, you’re on your way to success

Does the difficulty experienced the first three days pertain strictly to lack of nicotine or does the frustration of not doing what you are used to also enter in?

I believe it can be one (NRT) or both (CT) depending upon how much nicotine you were using daily immediately before you quit.

On another note: Some people don't appear to take in the information provided and use it to their advantage. It seems to go around and not sink in. That keeps them going in circles.

Others take it all in and are wholly involved with quitting.

In either case, you will find you must often bend the thought of smoking over to kick it out of your head and succeed. I have just the machine as shown below. I call it the "bend over nic while I kick you to the curb!" machine.

Enjoy your weekend & Don't smoke it up!

I believe many people think that by cutting down a certain number of smokes per day to ZERO is a good way to get to the start of not smoking. What do you think?

Eventually in that process, you are going to come across the day when the nicotine receptors in your brain are going to say "NOT ENOUGH" and then YOU'RE IN WITHDRAWAL. You start looking at how many you've had that day and then you are focused on what you are giving up, what you can't have. Then if you give in and go over your alottment, you feel like you failed yourself and your plan before you've even quit. So consider DENIAL MAY NOT BE A GOOD WAY TO GET STARTED. It can put you in a weakened place before you even quit..


Delaying Smoking

Delaying smoking  is not supposed to be hard. You never let it get to the place where you feel you are denying yourself. In other words you let it happen, you don't force it. Just put the thought in your head "I'll wait a little longer" and don't let yourself get desperate.

It's a much more relaxing way to enter a quit. The plus is learning you actually don't need to smoke every time you thought you needed to. You don't build fear and anxiety about a quit date because you are learning about your addiction and habit by putting a little control on it. This builds confidence, knowing you do have some control and, ,it sets you up for a better beginning.

When you get down to around 5 cigarettes a day might be the point to either quit all together and start your NRT aid or just get through those first three days when the physical withdrawal symptoms are the most difficult.

Remember, the first 2-3 weeks are the most difficult for EVERYONE no matter how you get to your start because your mind and body go through the greatest readjusting. \

It's not such a mountain if you don't make it one.

PS I did this over a 4 week time period before I quit and I was never thinking about a quit date.I never built any fear or anxiety. The only way I actually knew it was working was because I started going to the store less and less over those 4 weeks.

Quits don't stick unless you stick to them.


Yes, it only takes one time if you are serious about it

YOU decide YOU won't smoke NO MATTER WHAT

I hope all those here who are still young and don't have families yet will honor their committment to quit.

I was fortunate that my daughter never picked up smoking. By not smoking around her, she didn't realize I smoked until she was 15.

If we don't break the cycle of smoking, it will continue on into future generations. We've left our kids to pay for the damage we've done to ourselves by smoking.

Make your quit count. Stick with what you know is right.

Unlearn the motions of smoking, It's the key. Switching to something that mimics smoking just keeps you close to it.

You have more strength and ability in this area than you know. OWN IT!

Until you quit fighting with yourself about it, it certainly seems like it.


Once you've stopped using nicotine quitting smoking is about the same degree of difficulty as quitting thumb sucking or getting out of diapers.

Yes it takes time. Yes you have to  change your thinking but, Yes it is very possible.

Still sucking your thumb? Still smoking?

If you've unlearned one, you can unlearn the other.

to the no mans land diplomas?


I just found it in my email.

I don't have the resources for shipping these but if you have office or a program that will read word docs, I can email it to you so you can print it out or have it printed out by a friend or by an office store.

If you've made it through No Mans Land (130 days) without a puff from when you began your quit just PM me if you are interested. The smudge won't be at the top, your name will be where it says "your name here", and, you must supply the date you began your quit or the date you got out of no mans land, whichever you prefer. LOL.


Carry On!

But we can help pluck them from your mind if you're willing to give it the time.

Most failures happen in the first 4 months.

Take the 130 day challenge.

Chuck all the propaganda we've been taught about how hard it is to quit.

Throw away those half hearted attempts.

Build your success on the day(s) before.

If you can do it one day, you can do it another.

Don't put yourself in risky situations.

Ride out the crave like a surfer rides a wave.

Quitting won't kill you. SMOKING WILL!

of course they never realize that until they quit.

It's pure madness to be so blind. But we all were at one time, myself for 40 years.



Posted by jonescarp.aka.dale.Jan_2007 Sep 2, 2014

I don't keep a counter on my page. I haven't felt the need to count days for years.

It's not your count, it's your attitude.

You find out what smoking does after you're away from it for awhile so why would you want to go back to it?

Decide and follow through. Accept and be willing, not, fighting you.

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