Module | Contents |
---|---|
1 | Introduces the Craving to Quit program and mindfulness, introduces habit formation using an animation, and provides a guided mindful smoking exercise. |
2 | Setting personalized goals, e.g., list three reasons why you want to quit smoking, and provides a mindful smoking exercise. |
3 | Teaches body scan meditation, provides a guided body scan exercise, and provides a mindful smoking exercise. |
4 | Teaches how to work with cues, affective states, and craving using RAIN, and provides a RAIN exercise. |
5 | Introduces the concept of craving using an animation with the metaphor of craving as a tantrum toddler, i.e., let the toddler cry it out, and provides a RAIN exercise. |
6 | Teaches how to recognize triggers, e.g., list some of your triggers, and provides a RAIN exercise. |
7 | Expands on the concept of craving using an animation with the metaphor of craving as a fire, i.e., let the fire burn out, and provides a RAIN exercise. |
8 | Teaches how to use noting practice, i.e., the “N” of RAIN, in everyday life, and provides a noting practice exercise. |
9 | Teaches strategies for staying on track, and provides a noting exercise. |
10 | (Un)resistance Training, and provides a noting exercise. |
11 | Builds on noting practice by teaching curiosity, a core element of mindfulness, and provides a curiosity exercise. |
12 | Expands on the concept of craving and curiosity using an animation with the metaphor of a hot coal, asks “What do you get from smoking mindfully today?” |
13 | Teaches loving kindness meditation, provides a loving kindness exercise, and provides “Wild Geese” by Mary Oliver. |
14 | Teaches evaluating the costs & benefits of smoking, provides a loving kindness exercise. |
15 | Misperceptions about Quitting, tell a smoking buddy you are quitting today |
16 | Builds on noting and curiosity by teaching noting while walking meditation, provides a walking noting practice. |
17 | Teaches open awareness of thoughts, to work mindfully with thoughts that trigger smoking, using animations such as “Thoughts like a Radio.” |
18 | Builds on walking while noting with animations such as “Tripping on Thoughts,” “Autobiography in 5 short chapters” by Portia Nelson, provides a noting exercise. |
19 | Asks subjects to reflect on their own experience with treatment to gather evidence for how treatment helps with smoking cessation, noting practice with a particular eye out for doubt. |
20 | Provides tips on staying motivated and maintaining mindfulness practice, subjects write down a mantra to use and set mantra reminder. |
21 | Quit day ceremony, subjects tell a friend or family member that today is their quit day. |
22 | Incorporates mindfulness practices as a new, healthy habit, and instructs the user on which modules to return to if they relapse. |
Bonus | “Big Mind Meditation” audio by Joseph Goldstein; Tree Analogy for reinforcing noting video; Attitude is Everything video; “Mountain Meditation” audio by Joseph Goldstein; Sitting Meditation audio |