breathe easy - · pdf filebreathe easy square one micro habits support tools clean up and...

BREATHE EASYSQUARE ONEMicro Habits

SUPPORT TOOLSClean Up and Clear Out

SETBACKS AS OPPORTUNITIESForward Momentum

TABLE OF CONTENTSWeek 1: Square One ______________________________________________________________________________ 3

Week 2: Micro Habits _____________________________________________________________________________ 7

Week 3: Support Tools ____________________________________________________________________________ 11

Week 4: Clean Up and Clear Out ____________________________________________________________________ 17

Week 5: Setbacks as Opportunities __________________________________________________________________ 23

Week 6: Forward Momentum ______________________________________________________________________ 29

Thank you for participating in Breathe Easy. Whether this is your first time quitting or you’ve tried many times before, Breathe Easy is designed to support you — right where you are today. This six-week program promotes healthy behavior and habit changes that can help you in your choice to become tobacco-free. Quitting requires planning, preparation and the development of strategies to cope with the urge to use tobacco products. You can do it!

Please be sure to bring your Breathe Easy workbook to each session and track your progress as you go. These activities are designed to enhance your success. The more you engage, the better your results will be!

PROGRAM REQUIREMENTS: » Complete all six weekly webinars via live sessions or recordings. » Complete the survey sent out after each webinar.

3Human Performance Programs | Breathe Easy

This week’s topics:• Why are you here?• What is Awareness?• Identify Your Tobacco Triggers• Craving Log

WEEK 1: SQUARE ONE

WHY ARE YOU HERE? Considering what you are wanting for yourself, why have you chosen to participate in this program? How can this awareness support you moving forward?

What does tobacco currently take away from your life?

Consider what you just shared — looking side by side at what tobacco gives you and what it takes away, what stands out to you?


WEEK 1: SQUARE ONE

WHAT IS AWARENESS? What does awareness mean to you?

What is standing out to you about gaining awareness around your tobacco use? If you could discover opportunities to create a healthier lifestyle, what could you accomplish?

IDENTIFY YOUR TOBACCO TRIGGERSThink about what typically prompts you to choose to use tobacco. What are your triggers? Do you tend to use tobacco at the same place? During the same time of day?

Your triggers are what cause the urge to use tobacco. Triggers can be certain times of day, specific places, foods, emotions (positive or negative), anything that can prompt the behavior. How can knowing your triggers support you in creating change?

CRAVING LOGThe Craving Log is similar to a food log. Its purpose is to bring awareness to all of the environmental and emotional factors at the core of your tobacco habits. By creating this awareness, you discover more about your relationship with tobacco. You will find a sample Craving Log at the end of each week in this workbook.

How are you going to commit to using the Craving Log this week?

The first step in creating forward movement is to gain awareness by identifying

your triggers for tobacco use.

THIS WEEK, YOUR MISSION IS TO CHOOSE, COMMIT AND CREATE.Choose to view yourself as a non-tobacco user (whether right now or in the future). Commit to first steps (identifying your tobacco triggers). And create forward movement toward your goal of being tobacco-free.


IGNITING ACTIONWhat has led you to want to make a change?

WEEK 1: SQUARE ONE

PRACTICE STEPS

» Use the Craving Log to identify your triggers.

» Bring your Craving Log to next week’s session.


Date Time LocationY/N : NRT

Medication in use

Y/N Relapse?

What were you feeling? (For example: physically, mentally, and/or emotionally?) Who were you with? Were you stressed, hungry, angry, and/or anxious?

CRAVING LOG

WEEK 1: SQUARE ONE


This week’s topics:• Craving Log Review• Micro Habits• Creating Your Mirco Habits• No-Zones

WEEK 2: MICRO HABITS

CRAVING LOG REVIEWWhat are you noticing about your triggers? How has gaining awareness of your triggers impacted your tobacco use?

After reviewing your Craving Log, what are you discovering about yourself and your tobacco use?

What is at least one intentional action you can take to address and overcome your triggers?

CELEBRATE YOUR WINSWhat were your wins last week? How successful were you in using the Craving Log?



MICRO HABITSThink about creating a change in your life. How could taking small steps help you reach that goal?

When you are creating micro habits, choose an action that you are capable of, something that doesn’t require a huge amount of motivation. Remember, in the beginning, we are just building a foundation to increase your motivation and help you reach your overall goal. With each win, you gain more confidence and more momentum. As time goes on, you can re-evaluate your habits to see if you are ready to add additional changes or increase the difficulty of your current ones.

When you think about your current goal for your tobacco use, what opportunity do you have to break it into smaller steps?

CREATING YOUR MIRCO HABITSFirst you need to identify what you are truly wanting. What is your big goal?

The next step is to break down that goal into small, manageable pieces. Looking at your big goal, what do your micro habits look like?

Considering what you just wrote down, what is one micro habit you can commit to this week?

Sometimes looking at the big picture may seem a little daunting - it can slow your momentum.

By taking that big goal and breaking it down into micro habits, or small goals you create for yourself, you can increase your motivation to reach the finish line. Each

time you accomplish a micro habit, you are that much closer to your big win!



NO-ZONES Think about your daily environment: your car, your house, your workplace. Do you have a space where you choose to be tobacco-free? How could you benefit from having a tobacco-free space?

Where is one space that you are committed to making a No-Zone?

IGNITING ACTIONThinking about everything you learned this week, what is standing out to you as your biggest opportunity for forward movement?

PRACTICE STEPS

» Continue tracking your tobacco habits each day in your Craving Log.

» Create 1-3 new micro habits to create momentum toward your goal. Remember to keep these behaviors within your ability and motivation in order to set yourself up for success.

» Designate one space in your life as a No-Zone.

A “No-Zone” is a space where you commit to not using tobacco.

The first step is to identify what space you are wanting

to make tobacco-free. Commit to this space and

own it. Start telling this rule to everyone who visits this

space, and stick to it. If you need visual reminders,

create them. Once you have created your No-Zone, it is time to practice being tobacco-free in that area.



Medication in use

Y/N Relapse?


CRAVING LOG



This week’s topics:• Craving Log Review• Barriers vs. Excuses• Support Tools• Types of Nicotine Replacement Therapies• Electronic cigarettes• Drug-Free Tools

WEEK 3: SUPPORT TOOLS

CRAVING LOG REVIEWLooking at your Craving Log, what stands out about your tobacco use? What patterns are you noticing?

If you have not begun using the Craving Log, why not? What support do you need to commit to this action?

Has anything changed about your tobacco use since discovering your triggers and practicing new micro habits?

CELEBRATE YOUR WINSWhat were your wins last week? How did you celebrate those wins? How did celebrating your wins add value to your success?



BARRIERS VS. EXCUSESWhen you think about true barriers versus excuses, what comes up for you?

What are your barriers to quitting tobacco?

If you knew you could not fail and no barrier was insurmountable, what would be possible?

Where are your roadblocks? How can you set yourself up for a new opportunity free of excuses?

What are the excuses that have been holding you back?

What would be possible if you could release your excuses?

What are you committed to right now?

Excuses are the obstacles to making strides toward any goal. Excuses are not just present

around tobacco; they show up in many areas of life and are the ultimate “out”

if you come up with a great excuse, it buys you time and

holds you back from what you are really wanting to change



SUPPORT TOOLSWhat, if anything, are you missing in terms of support to become tobacco-free?

How would having extra support tools and tricks empower you to move closer to your goals?

There are a few things to consider before selecting an NRT:

1. You do not have to use an NRT to be successful. However, it has been proven that NRTs can potentially triple your chances of success.

2. Consult with your healthcare provider prior to selecting an NRT; they will have further information on drug interactions, side effects and recommendations.

3. Review dosage guidelines and side effects before beginning any NRT or prescription therapy.

How could the use of NRTs play into your plan to quit tobacco?

TYPES OF NICOTINE REPLACEMENT THERAPIESOver-the-counter NRTs

• These NRTs can be purchased on your own and do not require a prescription.

• Patches: Each nicotine patch adheres to the skin and is worn for 16-24 hours. It provides a consistent small dose of nicotine to the body, curbing the need to smoke.

• Chewing gum: Nicotine gum requires a proper chewing technique in order to function properly, so consult the label and directions printed on the product packaging.

• Lozenges: Nicotine lozenges come in an assortment of flavors and strengths. The lozenge is not to be chewed, but slowly dissolved in the area where the cheek and gum meet.

Nicotine replacement therapies, or NRTs, deliver small amounts of nicotine to the body without the tobacco. NRTs are used to decrease withdrawal symptoms

triggered by stopping tobacco use.



Prescription-only NRTs

• Inhaler: These are designed with a cartridge containing nicotine that plugs into a plastic mouthpiece.

• Nasal spray: Nicotine nasal spray delivers the quickest dose to the bloodstream. Similar to the inhaler, nasal spray gives the user enough nicotine to calm cravings.

• Chantix: This prescription drug does not contain nicotine, but affects sites in the brain that respond to nicotine. It works by easing withdrawal symptoms and blocking the effects of nicotine if a person continues to use tobacco. Chantix is taken in pill form and regimented in a scheduled format by your healthcare provider.

• Bupropion: This prescription drug does not contain nicotine. While the exact functions of this drug are not fully known, it is thought that it mimics the feeling of ingesting nicotine by producing high levels of dopamine and affecting the body’s norepinephrine.

Reflecting on the information provided, is there an NRT that stands out to you? What steps do you need to take before using an NRT?

DRUG-FREE TOOLSWhat is most important to you about the tool or tools you will use to reduce or eliminate your tobacco use? What tools have you used in the past? Were those tools supportive?

If you tend to use tobacco when you do certain activities, what other activities could you do instead?

Electronic cigarettesElectronic cigarettes (e-cig or e-cigarette),

personal vaporizers (PV) or electronic nicotine delivery systems (ENDS) simulate the feeling

of tobacco without inhaling actual smoke. The FDA believes these new forms of nicotine use have both potential benefits and risks

compared to conventional tobacco.



Examples of drug-free alternatives:

Sunflower seeds, raw vegetables, cinnamon sticks, mints or gum, carrying around a bottle of water or other beverage, toothpicks, straws, coffee stirrers, writing with a pen and paper, occupying yourself with an app or handheld device.

When thinking about the drug-free tools above, is one standing out to you? How will you incorporate one of them in the next week?

IGNITING ACTIONHow could a support tool, either an NRT or drug-free, help you create progress toward your goals? What other support would help your forward movement?

PRACTICE STEPS

» Continue filling out your Craving Log.

» Choose a tool that will support your overall goals.



Medication in use

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CRAVING LOG



This week’s topics:• Craving Log Review• Checkpoint• Building Your Support Team• Clean Up and Clear Out• The facts• Quit Date

WEEK 4: CLEAN UP AND CLEAR OUT

CRAVING LOG REVIEW1. Circle the common places where you use tobacco.

2. Underline the common times when you use tobacco.

3. Highlight any key physical, mental and emotional responses.

By reviewing your Craving Log, what are you noticing? What do your current patterns look like around your tobacco use? Has anything changed from Week 2 to today?

CELEBRATE YOUR WINSWhat were your wins last week? What was your experience with using support tools?



CHECKPOINTNow that you are halfway through the program, take this opportunity to check in with yourself. Think back to Week 1 and remember why you have chosen to participate in this program.

What is motivating you to reduce or eliminate your tobacco use?

What changes have you seen in the past three weeks since practicing your micro habits?

How often do you visualize your overall goal for yourself now that you have developed positive micro habits?

Take a moment to visualize what your life will look like when you are tobacco-free.

What is important to you about this vision of being tobacco-free?

What personal value will you gain?

What do you need moving forward to make this vision a reality?

In order to create lifestyle change, the key is understanding your “why.” Once you understand your reason for change, you are more likely to feel compelled to move toward that change.



BUILDING YOUR SUPPORT TEAMConsider those closest to you. What would it mean to you to have their support in helping you reach your goals?

Thinking about your support team, what does that look like? When are you going to reach out to those you want on your team?

CLEAN UP AND CLEAR OUT Think about your No-Zones. How has having a space that is tobacco-free influenced your tobacco use? What steps can you take to freshen up that space?

Consider these strategies around cleaning up and clearing out a space:

1. Look through your Craving Log and identify one space that is a trigger place — an area of your home, work or car that needs to be cleaned up and cleared out in order to remove the tobacco in your life.

2. Start by freshening up.

3. Clear out reminders of your tobacco habit.

4. Clean up any hard surfaces.

5. Refresh upholstery and fabrics, and deodorize carpets.

Where will you choose to clean up and clear out? What is your first step in cleaning up and clearing out?

When thinking about those you want on your team, think about what is important to you

about having this support.When picking your team, think about how their

values line up with yours. Having a support team around you can hold you accountable,

help you get over your roadblocks and barriers, cheer you on, and in some cases even make the journey of being tobacco-free with you.

Once you have built your support team, don’t forget to let them know how grateful you are.



THE FACTS What are the benefits of quitting tobacco?

Choosing to be tobacco-free has many benefits:

• An extended lifespan

• Decreased risk for various cancers

• Lower likelihood of impotence and fertility problems

• Your children will be less likely to use tobacco — if you have children in the house and you choose to be a non-tobacco user, you are setting a good example for them.

When you quit using tobacco, what will your life look like? What benefits will you see? How will being tobacco-free add value to your life?

QUIT DATEWhen you think about setting a quit date, what things do you consider?

When successfully setting a quit date, keep these guidelines in mind:

1. Plan a day about 14-30 days out, giving yourself enough time to prepare.

2. Avoid a date that has built in problems — be mindful about parties, events and possible stressors that could hinder you.

3. Choose a date that has significance to you, like an anniversary or birthday.

Considering these guidelines, what stands out to you about your quit date? How will you choose a date?



IGNITING ACTIONHow will your day-to-day be different when you are a non-tobacco-user?

PRACTICE STEPS

» Continue using your Craving Log.

» Build your support team.

» Choose a new space to clean up and clear out.

» If you goal is to quit using tobacco, set a quit date.



Medication in use

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CRAVING LOG



This week’s topics:• Craving Log Review• Setbacks and Slips• Setbacks as Opportunities• Withdrawal• Capable and in Control• Quitting• Celebrating Yourself

WEEK 5: SETBACKS AS OPPORTUNITIES

CRAVING LOG REVIEW Each week you have continued to use your Craving Log to help you identify your triggers and point out patterns in your tobacco use. How has gaining awareness around your triggers helped you?

Now, look at your Craving Log and the patterns in your tobacco use. What do you notice about your tobacco use at the beginning of the program compared to now?

CELEBRATE YOUR WINSWhat were your wins from last week? Where did you find an opportunity to clean up and clear out? How did that support your forward movement?



SETBACKS AND SLIPSWhen you think about having a setback or a slip, what stands out to you?

If you have had a slip or a setback, what didn’t work? How can you move forward from here?

SETBACKS AS OPPORTUNITIES What would be different if you could create a positive opportunity as a result of each slip and setback?

Everyone has setbacks and slips — it’s the way you react to them is what makes you different. Each slip is an opportunity for you to take a step back and review the situation. Instead of focusing on the negative and what went wrong, focus on what you could do next time when the situation presents itself. Understand that after each setback, your next choice is an opportunity to create success.

What could you possibly learn from a slip or setback? What are you committed to the next time you have a setback?

A setback or a slip is just a moment in time where you move away from your goal.

There is a big different between a slip and a relapse — the key is awareness. Stay conscious

of your goals and what you are wanting for yourself long-term. Instead of beating yourself

up for having a slip or using it as an excuse, take a step back and recognize it for what it

is: a learning opportunity. Use what you have learned to be better prepared for next time.



WITHDRAWALWhat comes up for you when you think of withdrawal? How has withdrawal shown up for you?

CAPABLE AND IN CONTROLWhere are you cultivating control in your life?

How does being in control and being capable add value to your life?

TRY THESE STRATEGIES TO HELP EMPOWER YOU TO CONTINUE MOVING FORWARD:

» Revisit your motivation for being here.

» Focus your mindset on something positive; avoid the “just-one” mindset.

» Know your triggers.

» Don’t discredit your victories.

You are already in control! Look at all that you have accomplished,

all of your wins so far. And you can create even more control through your continued momentum toward your goals.

You have proven to yourself that you are capable. Capable of creating action around your tobacco triggers. Capable

of cleaning up and clearing out. And capable of choosing to quit.



How have you shown yourself that you are capable? What are you doing right now that you never thought you would be able to do?

QUITTINGHow has your thinking toward quitting changed since the beginning of this program?

Considering that you are in Week 5, where are you in your readiness to quit?

What do you need to continue toward your goal of quitting?

CELEBRATING YOURSELFHow often do you celebrate your wins?

How does celebrating impact your success?

Take a moment to envision where you were at the beginning of the program versus now. What has changed? Where have you grown?



The next time you reach your goal, how are you going to celebrate?

IGNITING ACTIONReflecting on your experience in this program, have you fully committed to change? What are you taking with you today and putting into action for forward movement?

PRACTICE STEPS » Continue using your

Craving Log.

» Focus on turning your slips into learning experiences.

» Celebrate your wins, big or small, throughout the week.



Medication in use

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CRAVING LOG


This week’s topics:• Craving Log Review• Continued Support• Reassessing your goals• The Plan• Program Recap• Forward Momentum

WEEK 6: FORWARD MOVEMENT

CRAVING LOG REVIEW What have you noticed about your tobacco use and the Craving Log? How did building awareness through your log benefit you during this program?

CONTINUED SUPPORTWhat do you need to support you moving forward?

CELEBRATE YOUR WINSThinking about your week, what strategies did you use and what is standing out to you about your experience? What were some of your wins and observations from this process over the last week?



What does continued support look like to you? How can you ensure you have the support you need? What actions can you take to establish a support system?

REASSESSING YOUR GOALS Have your goals changed since the beginning of the program? What do your goals look like now?

Review your initial goals from when you started this program. Do these goals still hold the same meaning to you as they did at the beginning of the program?

Reassess your goals. Are your goals and practice steps still working for you? Where can you make adjustments to continue your forward movement?

THE PLANDo you have a plan for continuing? What does your current plan for reaching your goals look like?

You are in charge of your future and

making changes that will help you

succeed. You are in a powerful position - you have the ability to reset your goals and continue your forward movement.



What are you committed to right now?

• Quit date?

• Preparing to quit?

• Cutting back on your tobacco use?

• Maintaining?

In three months, where do you see yourself? How will your life be different?

What goal will you be working toward?

What will keep you on track?

How can having a plan benefit you?

PROGRAM RECAP

What stands out to you about the information and strategies presented to you during this program? Does this bring up anything you have forgotten?

Week 1:

• Why are you here?

• Gaining awareness

• Craving Log

Week 2:

• Micro habits

• No-Zones

Week 3:

• Support tools

• Over-the-counter NRTs

• Prescription NRTs

• Drug-free tools

Week 4:

• Your support team

• Clean up and clear out

• Quit date

Week 5:

• Failure

• Control

• Withdrawal



FORWARD MOMENTUMHow are you going to continue your commitment to becoming tobacco-free?

What are you taking with you from this six-week program?

What was the most powerful learning for you?

IGNITING ACTIONWhy is it important to you to remain tobacco-free? (Write this as if you are already tobacco-free — from a place of power and confidence. Write as if you have achieved your goal and are moving forward.)

PRACTICE STEPS• Commit to reducing

your tobacco use or being tobacco-free.

• Ask for support.

• Stock up on NRTs and tools for staying tobacco-free.



Medication in use

Y/N Relapse?


CRAVING LOG


CONGRATULATIONS!You have completed Breathe Easy! Thank you so much for making your life a priority and for sticking with it. It takes courage and hard work to make the changes you have accomplished in the last six weeks. You’ve already taken more action than most people; finishing this program is no small feat! And using the tools and strategies you’ve learned during these six weeks will help you continue your success and remain tobacco-free.

Acknowledge your accomplishment and celebrate your wins, but remember that your journey to being your best self has only begun! Keep being amazing and continue your moment toward reaching the goals you have set for yourself. And when you reach those goals, don’t stop. Instead, ask yourself, “What’s next?”

If you need further support, or if you’d like to start working with a Coach one-on-one, please email [email protected].

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