Establish a routine that lends itself to long-term maintenance of the 4-week plan over a much longer term (i.e. For life).
Begin to live a fitness lifestyle that does not require constant short-term effort to maintain.
Goal #3 -- Stop smoking permanently
Daily Interventions
Create a list of specific situations in which smoking will no longer be permitted at all (i.e. wakeup cigarette, smoking with other people under any circumstances, smoking after meals, and smoking in any situation that is either enjoyable or comfortable). Decide what specific method will be used to make smoking purely "maintenance dose"-related (i.e. standing on one leg, smoking in the cold, smoking only with one palm on the floor, etc.) Inform friends of methodology to avoid any misinterpretation of intentions.
Weekly Interventions
Identify any lapses in the rules established in Week 1 and take definitive steps to remove those barriers. Among other things, commit to avoiding accompanying friends when they...
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