BREATHE EASY - mywellnessnumbers.com

1 BREATHE EASYSQUARE ONEM icro HabitsSUPPORT TOOLSC lean Up and Clear OutSETBACKS AS OPPORTUNITIESF orward MomentumTABLE OF CONTENTSWeek 1: Square One _____ 3 Week 2: Micro Habits _____ 7 Week 3: Support Tools _____ 11 Week 4: Clean Up and Clear Out _____ 17 Week 5: Setbacks as Opportunities _____ 23 Week 6: Forward Momentum _____ 29 Thank you for participating in BREATHE easy . Whether this is your first time quitting or you ve tried many times before, BREATHE easy is designed to support you right where you are today. This six-week program promotes healthy behavior and habit changes that can help you in your choice to become tobacco-free. Quitting requires planning, preparation and the development of strategies to cope with the urge to use tobacco products.

2 You can do it! Please be sure to bring your BREATHE easy workbook to each session and track your progress as you go. These activities are designed to enhance your success. The more you engage, the better your results will be!PROGRAM REQUIREMENTS: Complete all six weekly webinars via live sessions or recordings. Complete the survey sent out after each Performance Programs | BREATHE EasyThis week s topics: Why are you here? What is Awareness? Identify Your Tobacco Triggers Craving LogWEEK 1: SQUARE ONEWHY ARE YOU HERE? Considering what you are wanting for yourself, why have you chosen to participate in this program? How can this awareness support you moving forward? What does tobacco currently take away from your life?

3 Consider what you just shared looking side by side at what tobacco gives you and what it takes away, what stands out to you? 4 Human Performance Programs | BREATHE EasyWEEK 1: SQUARE ONEWHAT IS AWARENESS? What does awareness mean to you? What is standing out to you about gaining awareness around your tobacco use?

4 If you could discover opportunities to create a healthier lifestyle, what could you accomplish? IDENTIFY YOUR TOBACCO TRIGGERST hink about what typically prompts you to choose to use tobacco. What are your triggers? Do you tend to use tobacco at the same place? During the same time of day? Your triggers are what cause the urge to use tobacco. Triggers can be certain times of day, specific places, foods, emotions (positive or negative), anything that can prompt the behavior.

5 How can knowing your triggers support you in creating change? CRAVING LOGThe Craving Log is similar to a food log. Its purpose is to bring awareness to all of the environmental and emotional factors at the core of your tobacco habits. By creating this awareness, you discover more about your relationship with tobacco.

6 You will find a sample Craving Log at the end of each week in this workbook. How are you going to commit to using the Craving Log this week?

7 The first step in creating forward movement is to gain awareness by identifying your triggers for tobacco WEEK, YOUR MISSION IS TO CHOOSE, COMMIT AND to view yourself as a non-tobacco user (whether right now or in the future). Commit to first steps (identifying your tobacco triggers). And create forward movement toward your goal of being Performance Programs | BREATHE EasyIGNITING ACTIONWhat has led you to want to make a change? WEEK 1: SQUARE ONEPRACTICE STEPS Use the Craving Log to identify your triggers. Bring your Craving Log to next week s Performance Programs | BREATHE EasyDateTimeLocationY/N : NRT Medication in useY/N Relapse?

8 What were you feeling? (For example: physically, mentally, and/or emotionally?) Who were you with? Were you stressed, hungry, angry, and/or anxious? CRAVING LOGWEEK 1: SQUARE ONE7 Human Performance Programs | BREATHE EasyThis week s topics: Craving Log Review Micro Habits Creating Your Mirco Habits No-ZonesWEEK 2: MICRO HABITSCRAVING LOG REVIEWWhat are you noticing about your triggers? How has gaining awareness of your triggers impacted your tobacco use? After reviewing your Craving Log, what are you discovering about yourself and your tobacco use? What is at least one intentional action you can take to address and overcome your triggers? CELEBRATE YOUR WINSWhat were your wins last week? How successful were you in using the Craving Log?

9 8 Human Performance Programs | BREATHE EasyWEEK 2: MICRO HABITSMICRO HABITST hink about creating a change in your life. How could taking small steps help you reach that goal? When you are creating micro habits, choose an action that you are capable of, something that doesn t require a huge amount of motivation.

10 Remember, in the beginning, we are just building a foundation to increase your motivation and help you reach your overall goal. With each win, you gain more confidence and more momentum. As time goes on, you can re-evaluate your habits to see if you are ready to add additional changes or increase the difficulty of your current you think about your current goal for your tobacco use, what opportunity do you have to break it into smaller steps? CREATING YOUR MIRCO HABITSF irst you need to identify what you are truly wanting.