The token economy methodology utilises the facility of reinforcement and punishment to make you give up smoking.
Step one is to determine one thing that you simply’re all for. It might be golf, science fiction books, accumulating cash, shopping for footwear or clothes, music, or anything you may consider. The one criterion is that you could be capable to break this curiosity down into models.
For instance, say that you simply’re all for golf. Your gear is getting ratty, and you’d dearly like to purchase some new weapons. You want some new balls, a putter, a driver and a trundler.
Put aside as a lot cash as you assume you will want to purchase all these items. This would possibly sound costly, however in comparison with the price of smoking cigarettes for many years and dying early it is a strong funding.
Then take a chunk of paper and pens of two completely different colors. Use no matter colors you want. Draw a desk of small bins on the paper, and quantity them sequentially, utilizing the second color for the numbers 8, 16, 32 and 48.
As soon as you’ve got carried out that, consider 4 objects of differing worth that relate to your interest. If we’re sticking to golf, you would perhaps use the examples given above: a pack of balls, a putter, a driver and a trundler. Let’s assume they improve in worth in that order.
Beneath the quantity 8, write “Balls”. Beneath 16 write “Putter”, beneath 32 “Driver” and below 48 “Trundler”.
Now pin the sheet of paper to your fridge. Take a look at it and smoke as a lot as you want. As soon as it is pinned to your fridge, you can not purchase something associated to golf till you “earn” it. Once you get up tomorrow morning you may start.
For instance you get up at Eight a.m. Whilst you’re having breakfast you may start manipulating your unconscious. Think about going and shopping for that set of golfballs. Think about turning them over in your fingers, feeling the indentations, the hardness. Think about them rolling in the direction of the cup and the sound they make after they fall in. You need the golfballs. You need them dangerous, and you are not going to get them till they’re earned.
At 9 a.m., when you have not but had a cigarette, take a pen and fill within the field with the “1” in it. Give your self a pat on the again. The act of filling in a field represents victory in a single battle that makes up the broader conflict of enhancing your life. As you fill it in, consider a second out of your life while you felt like a champion: your first paycheck, making like to a beautiful accomplice, capturing your first sub 90 rating, no matter. Shut your eyes and attempt to recall the way you felt in that second. The accomplishment, the satisfaction. As you fill…within the field, inform your self that you simply should really feel the identical means that you simply felt in your second of glory. And also you do!
When you have had a cigarette, don’t fret – the token economy methodology anticipates the potential of failure. Take away the sheet from the fridge and tear it into small items, ideally in entrance of a mirror. As you rip it up, consider a second out of your life while you felt like a loser: getting overwhelmed up at college to your lunch cash or your first automotive accident. Do not dwell on it for too lengthy, simply lengthy sufficient to affiliate unpleasantness with the act of tearing up the paper. Then throw the items within the garbage.
And begin once more, figuring out that you’ll by no means purchase a set of golfballs till you get to “8”.
At 10 a.m., if you happen to nonetheless have not had a cigarette, fill within the second field and recall the emotions of being a champion once more.
As every hour passes, fill within the subsequent field. If at any level throughout the day you discover your resolve weakening, come again to the sheet of paper and have a look at it. Take a look at the bins that you’ve got crammed in and assume to your self “I did it then, I can do it now!” Bear in mind the way you felt while you crammed within the earlier bins. Inform your self that you really want that feeling once more, and that it is lower than an hour away.
And if you happen to do have a cigarette, rip up the paper, throw it away, and begin once more from zero.
Once you get to “8”, it is time for motion. Get right down to the Professional Store as quickly as you may! Fill within the field, get within the automotive and declare your reward!
Then proceed. Your subsequent objective is “16”: the putter.
You would possibly hit 16 whilst you’re asleep. That is positive – you do not have to rise up within the night time to fill within the bins. However if you happen to sleep for Eight hours, the subsequent morning you may fill in eight bins. Keep in mind that the objective is to interrupt the dependancy to nicotine, and eight hours of abstinence is eight little victories, nevertheless you needed to do it.
In the event you get up the subsequent morning and have gone, say, twenty hours and not using a cigarette, then have breakfast, fill within the bins (all of the whereas recalling your emotions of being a champion) after which get right down to the Professional Store instantly. You could declare your reward as quickly as you’ve got earned it.
Proceed on this method till you get to 48. Don’t fret if you happen to fail as soon as, thrice or forty occasions. So long as you retain associating the act of filling within the field with optimistic emotions you may be reprogramming your unconscious to energy you to success.