"This book helped me break several bad habits. Thank you Gene!"

– TL, Colorado Springs, Colorado


This Quit Smoking Using TM101 technique was developed by Gene Teglovic, author of Thought Management 101: Wake Up and Be Happy. It applies the principles of Thought Management 101 to remove your conscious thoughts, actions, and subconscious programming connected to nicotine smoking, helping you break free of the habit. Read the free instructions below to get started.

Quit Smoking Using TM101

This page is a guide to helping you kick your smoking habit by managing your thoughts. It provides step-by-step directions to help you manage your conscious thoughts and actions around smoking, deprogram your subconscious thoughts about smoking, and eventually walk away from this habit that is killing you.

Why is it so hard to quit smoking?

First, there is the physical addiction, which takes over your mind. Most of the time, you don’t even know why you light up a cigarette; it is a completely automatic response to the addiction.

Next, you have conscious thoughts that guide you through the physical acts of smoking, such as buying cigarettes, lighting up, and the physical act of smoking itself. While you may be consciously aware of these thoughts and actions, engrained habits have become your default behavior, and they usually override your conscious awareness.

You also have deeply imbedded subconscious thoughts, which work in the background to justify your smoking habit. These little thoughts, underneath the turbulence of your mind’s conscious dialog, keep saying you’re missing something if you don’t have the cigarette. Thoughts such as:

  1. It helps calm my nerves.
  2. It gives me something to relieve anxiety and stress.
  3. I have few other pleasures in life, so I’m going to enjoy this cigarette.
  4. It’s my choice, and no one is going to tell me what to do.
  5. At least I’m not doing drugs or something much worse; this isn’t so bad.

And so forth.

Of course, the higher part of you knows that the smoking habit is damaging your body, the people around you, and all who are associated with the after-effects, including the entire population of the world at a deeper level. Your loved ones will most likely see you suffer the dangerous health effects, especially as you grow older.

Your higher self wants to quit, but it is in conflict with your engrained conscious thoughts and habits, and your unconscious thoughts. So you need to deal with those illogical thoughts and habits, which in their purest form are actually killing you. How do you deal with them? By becoming aware of, observing, and managing them.  

If you constantly pay attention to your conscious thoughts, and work to deprogram the subconscious mind to rid it of the illogical justifications for smoking, you will soon cut way down, and eventually rid yourself of this terrible habit altogether. In the end, this is the only technique that worked for me. It can work for you, too.

The Quit Smoking Using Thought Management technique below guides you through the specific, detailed steps. This technique will help you become a non-smoker, for the rest of your life. It’s free, and requires nothing but your dedication and work. I encourage you to start right away.

Before Starting: Preparation

The first step in quitting smoking by way of thought management is to be completely aware of your thoughts about smoking, since all actions are a result of thoughts. Before starting, follow these steps:

  1. Understand that this is hard work. Set your mind to the end goal of being a non-smoker. KNOW that you will succeed, no matter how long it takes. Dedicate yourself to the task.
  2. Do not throw your cigarettes away, since that will simply make you “bum” them from others. You will be smoking as you rid yourself of the habit.
  3. There is no need to turn this work into a big deal or pronouncement. It’s fine to tell those close to you what you are doing; elicit their support if they provide it in a non-judgmental way. Otherwise, keep it to yourself. It is your work to do, and you don’t need others pressuring you or judging you if it takes longer than you thought it would.
  4. Do not avoid people or situations that trigger you to smoke, such as drinking or taking breaks outside. You will need to face these situations after you quit; avoiding them only makes you backslide more easily.

Part I: Managing Conscious Thoughts and Actions About Smoking

When you smoke consciously, you smoke much, much less. Cutting down is the first step to joining the ranks of the non-smoking world. Follow these steps, from the time you wake up in the morning:

  1. Disconnect smoking from your other activities. For example, do not smoke when talking on the phone, driving, after a meal, etc. Any time you light up, do it with complete conscious awareness, in a private place, with no other activity going on except the smoking (see Step 3 for more details).
  2. For example, you will have an automatic urge to light up your first cigarette of the day, from some kind of queue. Let’s say it’s your first cup of coffee for the day, and you always have a cigarette with your coffee. Resist the urge to light up with the coffee, knowing you can smoke all the cigarettes you want if you do so as outlined in Step 3 below. Instead of thinking, “oh no, I can’t smoke!” think “I can still smoke if I want, I just can’t smoke with my first cup of coffee.” Repeat this for any other queues, such as after a meal or pouring a drink.
  3. Then, as the day goes on, since your body is addicted, you may not be able to make it through without smoking. This is fine for now. When you feel you must have a cigarette, smoke it with 100% awareness, completely consciously:
    1. Take the cigarette out of the pack. Look at it, smell it, touch it. See what it really is, which is tobacco mixed with poisons.
    2. Put your hand on your chest and ask, “Do you want this cigarette?” You will probably feel your chest recoil. Of course, it does not want it.
    3. Place the cigarette between your lips. Light it, and feel the smoke going into and across your mouth, down your throat, and into your lungs. As you exhale, feel, hear, smell and taste the smoke. Realize what is happening all along this path: You are exposing all these tender organs and tissues to poisonous smoke.
    4. Do not do anything else, at all, when smoking the cigarette. Just smoke it. Don’t talk to anyone, don’t use the phone, don’t read, don’t text; do nothing but smoke the cigarette.
    5. Observe the smoke as it whiffs away. Notice what harm it is doing to the air, others, and you. Observe the butt when you put it out, and think about what that thing did to your body.
    6. When finished, smell the smoke on your body and in your breath. Realize how unpleasant it is.
    7. Wash your hands and face, brush your teeth, and if needed, change your clothes so you are completely free of the impact.
  4. Allow yourself to smoke as much as you want, as long as you strictly follow these steps. Soon, you will realize you are smoking much less. Eventually, your higher self will step into the driver’s seat, and the urges will loose their power over you.

Part II: Managing Subconscious Thoughts About Smoking

Your deeply imbedded subconscious thoughts are just as powerful as your conscious thoughts and actions, if not more so. They have developed over long periods of time, starting on the day you began smoking. These need to be faced and weakened.

Affirmations are the best way to deprogram the subconscious. Print out the following list of 12 affirmations and say them out loud, in front of a mirror, twice a day: Once when you wake in the morning, and once before you go to sleep at night:

  1. I am a non-smoker.
  2. Smoking is unhealthy, and is killing me in a terrible way.
  3. Smoking is not cool. It is disgusting, and makes me smell bad.
  4. I began smoking for all the wrong reasons, and now I choose to stop. I choose my higher self, my greater good, over this mistake I have made.
  5. My loved ones do not approve of my killing myself through this habit.
  6. My smoking affects not only my health, but also the lives of everyone around me, and the entire population of the world at a deeper level.
  7. I choose to live a healthy, productive, smoke-free life. Any enjoyment I get from smoking is outweighed by orders of magnitude by this choice.
  8. I am missing nothing by choosing to stop smoking. I am gaining back my health, my self-respect, and the admiration of my closest family and friends.
  9. As a non-smoker, I have more energy, time, and money available.
  10. As a non-smoker, I am sexy. I smell fresh and clean. I am more kissable.
  11. As a non-smoker, my physical stamina is vastly improved.
  12. I am a non-smoker.

Following Up: Other Important Items to Keep in Mind

If you stick to this process, you will be rid of your smoking habit in minimal time. There is no fixed timeframe; take as long as you need. You will know when you have it defeated.

Keep these points in mind as you work through the steps:

  1. As you cut down, give yourself credit for your progress.
  2. Remember that since you are addicted, it may take a few tries to get to the end. But you WILL get there. Keep up the discipline and determination as best you can.
  3. It’s okay to backslide a bit. Don’t beat yourself up if you do. Just get back to the steps, without judgment, and without feeling like a failure. KNOW that you have this beat. It’s just a matter of time.
  4. Feel free to use other methods in conjunction with this process. Nicotine patches, gum, or other substitute products are great complements. Consider hypnosis, which has had outstanding successes. Eating sunflower seeds is a good one too.
  5. Increase your exercise, or any physical activities you enjoy. Nothing fends off the desire to smoke more than a clear body and mind.

Best of luck! I’ll see you in the ranks of the non-smokers soon. See below to buy the MP3 audio recordings.


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