Since 90 percent of what we think about is habitual, you can create new thoughts to replace negative ones and develop new thinking habits. A good place to start is by playing a little game.

Every time a negative thought enters your mind, acknowledge it, then find a positive one to replace it. Now this won’t always be easy, but it can be done. You can be as conservative or extreme as you like. Here are a few examples to get you started …

Negative The taxes on my paycheck are ridiculous!Positive I have a job.

Negative I hate cleaning my house. Positive I have a home.

Negative My clothes are too tight! Positive I have enough food to eat.

Negative I had to park at far end of parking lot! Positive I can walk and own a vehicle.

Negative My heating bill is huge! Positive I am warm in winter.

Negative I am tired and my muscles ache! Positive I am capable of working hard.

The next time you are faced with a negative thought, try taking control and making a positive change. In famous words of Henry Ford, “Whether you think you can, or think you can’t, you’re right.”

Step 6 – Take a break! Smokers use cigarettes to give themselves little breaks during day. Taking a break is good for you, so carry on taking that time off - but do something different. Walk round block, have a cup of tea or drink of water, or do some of techniques on this programme. In fact, if possible drink a lot of fruit juice. When you stop smoking body goes through a big change. The blood sugar levels tend to fall, digestion is slowed down and your body starts to eject tar and poisons that have accumulated. Fresh fruit juice contains fructose that restores your blood sugar levels, vitamin C that helps clear out impurities and high levels of water and fiber to keep your digestion going. Also try to eat fruit every day for at least two weeks after you have stopped. Also when you stop, cut your caffeine intake by half. Nicotine breaks down caffeine so without nicotine a little coffee will have a big effect.

Step 7 - Change your feelings You were used to using cigarettes to signal to your body to release happy chemicals, so next we are going to programme some good feelings into your future. I'd like you to fully remember now a time when you felt very deep pleasure. Take a moment to recall it as vividly as possible. Remember that time - see what you saw, hear what you heard, and feel how good you felt.

Keep going through memory, as soon as it finishes, go through it again and again, all time squeezing your thumb and finger together. That's right, see what you saw, hear what you heard, and feel how good you felt. Pictures big and bright, sounds loud and crisp and feelings strong. We are making an associational link between squeeze of your fingers and that good feeling.

Okay, stop and relax. Now if you have done that correctly when you squeeze your thumb and finger together you should feel that good feeling again. Go ahead do that now, squeeze thumb and finger, and remember that good feeling.

Now we're going to programme good feelings to happen automatically whenever you are in a situation where you used to smoke.

Next I'd like you to squeeze your thumb and finger together, get that good feeling going and now imagine being in several situations where you would have smoked, but being there feeling great without a cigarette. See what you'll see hear and take that good feeling into those situations without a need for a cigarette. Imagine being in a situation where someone offers you a cigarette and you confidently say 'No thanks, I don't smoke'. And feel good about it!