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How to Quit Smoking by Using a Token Economy Method
The token economy approach uses the power of reinforcement and punishment to get you to quit smoking.
The first step is to determine what interests you. It could be golf, sci-fi books, coin collecting, buying shoes, clothes, music, or anything else you can think of. The only criterion is to be able to decompose this interest into units.
For example, say you like golf. Your equipment is deteriorating and you are desperate to buy new weapons. You need a new ball, pitcher, driver and cart.
How much do you think it will cost to buy all these things? It may seem expensive, but compared to decades of smoking and early death, it’s a great investment.
Then take two different colored papers and pens. Use any color you like. Draw a table of small boxes on paper and number them in sequence using the second color of the numbers 8, 16, 32, and 48.
Once you’ve done that, think of four different things that you value in relation to your hobby. If we are going to play golf, you can use the examples mentioned above: one set of balls, putter, driver, trendler. Let’s say they raise prices in that order.
Under the number 8, write “Balloons”. Under 16, write “Putter,” under 32, “Driver,” and under 48, “Trundler.”
Now put the paper sheet on the refrigerator. Watch it and smoke as much as you like. Once it’s pinned to your fridge, you can’t buy anything golf-related until you “find” it. You can wake up the next morning and start.
Let’s say you wake up at 8 am. As you eat breakfast, you begin to control your subconscious mind. Imagine buying a golf ball. Imagine turning them over in your hand and feeling the dents and hardness. Imagine the sound they make as they roll into the bowl and fall. You want a golf ball. You want them bad and you won’t get them until you find them.
If you haven’t smoked at 9am, take a pen and fill the box with “1”. Give yourself a pat on the back. The act of filling a box represents a victory in one battle that forms part of a broader war to improve your life. When you fill it out, think about your life, like your first paycheck, falling in love with your attractive partner, getting a score below 90, etc. Close your eyes and try to remember what you felt at that moment. Success and satisfaction. Tell yourself that you should feel the same feeling you had in your moment of glory when you filled out the box. And you!
Don’t worry if you’ve smoked – the token economy approach predicts the likelihood of failure. Take the paper from the refrigerator, tear it into small pieces and place it in front of the mirror. To break it down, think back to when you were beaten at school for lunch money, or when you were in your first car accident and felt like a loser. Don’t dwell on it, just associate the unpleasantness with the act of tearing the paper. Then throw the pieces in the trash.
Know that you will never buy more golf balls until you get to “8” and start over.
If you still haven’t smoked at 10am, fill up the second box and relive the feeling of being a champion.
As each hour passes, fill in the next box. At any point during the day, if you notice that your resolve is waning, go back to the paper and see. Looking at the boxes I filled, I thought, “I did it then, and I can do it now!” think Remember how you felt when you filled in the previous box. Tell yourself you want that feeling again, and it’s less than an hour away.
If you smoke, tear up the paper and start over.
When you reach “8” it’s time to act. Get to the Pro Shop ASAP! Fill in the box, get in your car and claim your prize!
Then continue. Your next target is “16”: the pitcher.
You may reach 16 in your sleep. That’s fine – you don’t have to get up at night to fill the box. But if you sleep for 8 hours, you can fill eight boxes the next morning. Remember that the goal is to get rid of nicotine addiction, eight hours of abstinence is eight small victories, but you had to do it.
If you don’t wake up the next morning and haven’t smoked for twenty hours, eat breakfast, fill up the boxes (reminiscing about the feeling of being a champion at any time), then head straight down to the Pro Shop. You must claim your prize as soon as you receive it.
Continue in this manner until 48. Don’t worry if you fail once, three times, or forty times. When you associate the act of filling the box with positive feelings, you reprogram your subconscious mind for success.
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