Tips
Una strategia scientifica e pratica per liberarti dal fumo
TRACCIA OGNI VOGLIA
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Registra ogni desiderio di fumare
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- Your mood: record your emotional state at that moment (from -2 to +2)
- Craving intensity: how strong the impulse is (from -2 to +2)
- Did you wait?: if you waited at least 10 minutes before deciding
- Outcome: if you smoked or resisted the craving
- Notes on the situation: what was happening at that moment
LA REGOLA DEI 10 MINUTI
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Aspetta 10 minuti prima di decidere
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- Deep breaths: inhale for 4 seconds, exhale for 6 to calm the nervous system
- Drink water: a glass of water slowly to keep hands and mouth busy
- Walk: a short outdoor walk to change your environment
- Call someone: a friend or family member to distract yourself and get support
- Exercise: stretching or light exercises to release endorphins
IDENTIFICA I TRIGGER
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Usa i dati per trovare i tuoi pattern
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- Work stress: stressful or pressing situations at work
- Social moments: with friends, parties or social events
- After meals: the classic post-meal cigarette
- Coffee or alcohol: association with stimulating drinks
- Boredom or anxiety: difficult emotional states to manage
- Specific times: recurring moments of the day
STRATEGIE ALTERNATIVE
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Prepara 2-3 alternative per ogni trigger
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- For stress: deep breathing, guided meditation, moderate physical exercise
- Social situations: tell friends about your goal, bring healthy snacks, keep your hands busy
- For boredom: find engaging hobbies, read a book, make calls, organize and clean
- Change habits: create new routines, use different routes, change your usual schedule
MONITORA I PROGRESSI
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Usa i report per vedere i miglioramenti
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- Cravings resisted: percentage of cravings you resisted over time
- Cigarettes smoked: number per day and week, observe the trend
- Overall mood: improvement of your overall emotional state
- Craving intensity: reduction in the strength of impulses
- Consecutive days: personal record of smoke-free days
CONSIGLI EXTRA
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Strategie aggiuntive per il tuo percorso
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- Reward yourself: calculate how much you spend on cigarettes and use that money to reward yourself when you reach weekly goals
- Find support: involve family and friends, share your progress and ask for their active support
- Mindfulness: pratica la consapevolezza, osserva le voglie senza giudicarle — sono temporanee e passeranno
- Be patient: le ricadute sono normali e fanno parte del processo. Non mollare! Ogni tentativo ti avvicina al successo finale