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The token economy uses the power of incentives and penalties to get you to quit smoking.
The first step is to find what you want. It could be golf, science books, coin collecting, shoe or clothes shopping, music or whatever you want. The only thing to note is that this interest in the house can be split.
For example, say you like golf. Your possessions are angry and eager to buy new weapons. You need a new ball, putter, driver and driver.
Write down how much money you think you need to buy these things. It may seem expensive, but given the cost of smoking and death rates for decades, it is an investment.
Then proceed with two different colours of paper and ink. Use whatever colors you like. Write a table of small squares on a piece of paper and number them in order, using the second color for the numbers 8, 16, 32 and 48.
Once you’ve done that, consider four different eating habits that affect your hobbies. If we follow golf, we can use the above examples: ball, putter, driver and putter. Let’s say they raised the price on that order.
Under the number 8, write “Ball” and 16 put “Putter”, and 32 “Driver” and 48 “Trundler”.
Now put the paper in your fridge. Watch and smoke as much as you want. Once it’s in the fridge, you can’t buy anything golf-related until you receive it. You can go in the morning.
Suppose you wake up at 8 am; when you eat breakfast, you can start taking control of your brain. Imagine you bought these golf balls. Imagine turning them in your hand, feeling the indentations, the power. Imagine them rolling through the glass and the sound they make when they hit, you need a golf ball. You want them badly, and you only get them if they deserve it.
At 9:00 a.m., if you haven’t smoked, take a pen and write in the box “1.” Beat yourself up. Completing the box is a victory in the battle that leads to the overall battle to improve your life. After you graduate, think of a time in your life when you felt like a winner: your first paycheck, falling in love with a beautiful partner, hitting your first 90, whatever. Close your eyes and try to remember how you felt in that moment. success, satisfaction. As you fill out the box, tell yourself you should feel like you did in your glory days. You did it!
If you smoke, don’t worry – the token trade predicts it will fail. Remove the paper from the fridge and cut into small pieces, preferably in front of a glass. When you feel down, think of a time in your life when you felt defeated: getting knocked out at school before lunch or your first car accident. Don’t fuss with it for too long, just long enough to irritate the paper. Then put the product in the trash.
And get started, know you don’t buy a golf ball until you hit an 8.
At 10 a.m., if you’ve never smoked, fill a second pack and regain your goal of competing for the championship.
Complete this table with each class. If your goal slips at any time during the day, go back to the chart and see. Look at the box you filled in and think, “I’ve done it before; I can do it now!” Think about how you felt when you got to the first box. Tell yourself you love that feeling even less than an hour later.
And if you have a cigarette, use the paper and throw it away and start again.
When you click “8”, it’s time to go to work. Get to the Pro Store ASAP! Fill the box, load the car and send a gift!
Then he continued. 16 is your next target: the launcher.
You will probably be 16 before you wake up. It’s great – 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 tomorrow morning. Remember, the goal is to get off the nicotine, and eight hits is eight hits, but you have to do it.
If you wake up tomorrow morning and go twenty hours without smoking, then you eat breakfast, stuff your chest (you think you look like a champ) and go to the pro shop. You must claim your gift as soon as you receive it.
Do this until you turn 48. Don’t worry if you fall once, three times, or forty times. As long as you continue to engage in the process of filling the box with positive thoughts, you will have new motivation to succeed.