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Use the headings below to see the 'map' of the landscape or to
find a particular topic.
If the rollover headings don't appear on your PC, you
can get all the info using the side links.
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 - Overview
- The Race
- Drive
- Control
- Support
- Approach
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Your race-plan
for each stride
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To make the challenge simpler and clearer, we use the analogy of a cross-country horse race.
We pass you techniques and help you develop your race-plan for each stride of the way.
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The Switch
It’s all about lifestyle. Smoking was probably a big part of your life – accepted!
So becoming smoke–free will involve a lifestyle change. We're here as a friend to help
make the switch as easy as possible.
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Fifty Days
It will probably take you about fifty days to become smoke–free. We pass you useful info, tips, tricks and techniques,
just when you need them.
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Race-Plan
Your race-plan is a map for moving forward. By keeping a few important themes 'top of mind', you will find it easier to stay on
track. We provide a broad range of insights. You select the ones that suit you.
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You can become smoke–free in just fifty days
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back to top | race |
drive |
control | support
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home > overview
Current Topics
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| The challenge ahead |
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Stay in the saddle
until the finish
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Endurance
There is a distance to cover. To finish this race you will need stamina. Your race-plan helps you pace yourself
according to the conditions you face at each stage.
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Obstacles
The race is not all flat. At times you will need to jump fences or clear ditches. While you may face many trials, you know
that you can do it.
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Steadiness
At times the race speed will be frightening, however your best approach it to stay calm, relaxed and focused. Stick to your
race-plan, keep your posture and make sure that you stay in the saddle. You are the expert rider.
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Your race plan prepares you for the challenge
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back to top | overview |
drive | control | support
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home > race
Current Topics
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| Directing a powerful racehorse |
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Personal motivation
and follow-through
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Goals
If you have a clear idea of where you're going, that helps build strong motivation.
We help you form your personal smoke-free goals, and share techniques for taking positive
action.
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Determination
Overcoming the hurdles along the way takes determination. We help you develop the
commitment to make it through to the finish — whatever the trials you may face.
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Desire
Your passion and motivation are powerful forces for progress. We help you harness the driving force of your 'heart's desire'
by reminding yourself of your reasons for choosing to become smoke-free, and the pleasure this will bring to yourself
and those who care about you.
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Strong Drive = goals + determination + desire :)
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back to top | overview |
race | control | support
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home > drive
Current Topics
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| Drive and determination |
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Direct a racehorse
along your path
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Perspective
To stay in control you need to have a realistic and accurate view of what’s going on around
you, and to focus on the right things at the right time. Our precise technique helps you
do this.
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Composure
Difficult things are bound to happen. Each week will be different. Composure is about keeping it together
in the face of whatever difficulties you may encounter.
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Anticipation
Unexpected events can catch you off–guard, and can make you vulnerable. Anticipation is about
planning the week ahead and trying to prevent unexpected surprises so that you stay in command.
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Stay on course and keep your stride !
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back to top | overview |
race | drive | support
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home > control
Current Topics
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| Keeping it together |
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Inner strength
and outside help
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Engagement
Engagement is about slotting into your new smoke-free lifestyle. We share some techniques for making the switch and for
building and sustaining your smoke-free commitment.
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Self–Belief
Your self-belief is a really important source of strength and support. Trust your convictions, and remember that no-one
understands you better than you understand yourself! You are the expert rider.
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Encouragement
The encouragement of others can inspire you with fresh confidence and a boost of courage. It's perfectly natural to reach
out for encouragement, even when things are going well.
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Drawing on inner strength and outside help
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back to top | overview |
race | drive | control
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home > support
Current Topics
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| Inner strength and outer help |
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Your raceplan for
stopping smoking
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So you’re here because you want to stop smoking, and you could do
with some extra help.
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Shared insight
For five years, we have studied what works and learned from the insights and wisdom of those who
have made the switch.
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Roadmap
To simplify a complicated challenge, we've drawn a map of the landscape you pass through as you
make the switch to smoke-free.
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Techniques
We also suggest a range of tips, tricks
and techniques you can use to get to your destination.
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Consistent resolve throughout your switch
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back to top | race |
drive | control | support
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home > appraoch
Current Topics
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| Your race-plan for stopping smoking |
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Preparation for
the race ahead
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If your goal is to switch to smoke-free, it helps to follow a process that works.
Our horse-race is an analogy that helps explain what you will go through each week.
We pass you knowledge, skills and resources to support your switch, then respect your autonomy.
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[1] Preparation
You will put out your last cigarette next week.
This week is set aside for your tactical and practical preparation.
These steps are important because they can eliminate possible surprises later in your switch.
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[2] Nicotine Replacement
We recommend nicotine replacement products, like patches or gum to help with the cravings.
We help you choose the method that will suit you best, and share some insights about what to expect.
For example, people worry about gaining weight. Good news is that you don't put on extra weight while
using nicotine replacement.
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[3] Resolve
We share some assertiveness techniques for helping you stay on track.
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Your plan has been set in motion.
Relax and get some sleep this week, it's the calm before the storm!
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overview | back to top |
stage 2
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Congratulations, you have accepted the challenge to become smoke-free.
Ahead of you there is a race to run. We have a process to help with your switch.
Our goal is to bring simplicity, clarity and stability to your race-plan.
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[1] Stability
Every day will be different. You have moved into an unfamiliar realm.
We help you make sense of this brief disorientating phase.
Keep a positive attitude, there no shortcut here, but it will pass.
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[2] Nicotine Flow
Smoking was a legitimate choice, but that's now history. You're moving on.
Nicotine is a highly addictive substance, and your body is still dependent on it.
We advise on products to help you ease yourself off nicotine without severe cravings.
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[3] Expert Techniques
Your expertise, our process, your race-plan.
Together we develop some techniques for coping with those destabilising moments.
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Stopping smoking means not one puff.
We help you stay in the saddle!
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stage 1 | overview |
stage 3
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Making sense of
the unfamiliar
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You have now experienced the highs and lows of switching. It probably feels like a survival challenge.
That's why our analogy is a cross-country horse race - the course is never flat.
Many other people here are in the same position as you – it seems your discomfort was totally normal.
The week you have just survived is the most difficult of all. You've undergone a huge change.
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[1] Clearing Obstacles
You've had to get over many obstacles: metaphorical jumps, ditches and tests of endurance.
The great news is that you are back. You have re-adjusted to your new routines.
Stick with the process, it helps to make sense of the unfamiliar.
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[2] Staying on Track
Think of all your reasons for stopping smoking. It makes sense to make the switch to smoke-free.
At the end of the race is a prize: Your vitality! Being smoke-free enhances your beauty and fitness.
Stay on track, the prize is worth the contest.
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[3] Emotional Wins
You only need to experience this level of discomfort once, it gets much easier from here onwards.
Getting to this point has taken commitment. It was an exercise in self-reliance. You've mastered it.
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The most difficult week is now behind you.
Trust the process and use the techniques, it gets much easier from here.
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stage 2 | overview |
stage 4
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You are probably beginning to feel back in control.
You're able to share your experiences with all the other members of Se-la-vie.
Stamina counts in this race. We help you internalise what you've already without overcooking your pace.
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[1] Milestones
You are taking strides towards fulfilling your goal, and have passed some important milestones.
Although you've already come a long way, it's a process of chipping away at an extended challenge.
Some of the novelty has faded, and you now need stamina to take you through to the finish.
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[2] Maltese Cross
Temptation, in it's many guises, is what makes us vulnerable.
We identify the four distinct families of temptation and show you how to recognise them.
Since you 'know your enemy', you are not surprised by their tactics!
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[3] Inner Strength
Until recently, you were dependent on something beyond your control. Now you are taking charge.
Life is more rewarding when you have the freedom to live it based on your true preferences.
Getting here is further reinforcemement of your innder strength as an expert rider.
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You are begining to see the world in new ways, and you have the power to act on it.
You are gathering momentum. The strides you take carry you towards your ultimate smoke-free goal.
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stage 3 | overview |
stage 5
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Sustaining your
positive action
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Congratulations, you have passed the halfway mark in your race.
It is normal for this to have been a difficult week. Most people tend to 'hit the wall' after
three weeks.
The advantage of breaking through this barrier is that you now get your 'second wind'.
Perhaps you're already starting to feel some health benefits of being smoke-free, like more vitality.
There is no room for complacency. The race is not over yet. A slip-up could be a major setback.
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[1] Difficult Situations
The past week will probably have included some difficult moments.
Remember how smoking was entangled in your daily life? You've had to break it's stranglehold.
'Unexpected surprises' can be destabilising, so we take the time to anticipate some difficult situations.
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[2] Moving on
The uphill struggle is over. You've crossed the halfway mark, and from now on it's downhill.
The course to this point was not easy. You've demonstrated the qualities of the expert rider.
You are now moving on.
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[3] Seeing Clearly
The way you perceive things, and evaluate what is before you is important.
If you see things clearly, you are more able to act in line with your beliefs and values.
And that's what gets the results you want.
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To finish first, first you have to finish! You are now preparing to finish, and that means no slip-ups.
Life is complex. You still need to read the situation well, and choose your best responses.
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stage 4 | overview |
stage 6
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The threat has
been lifted
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You have been smoke-free for 4 weeks now. Well done!
Many health authorities consider this as the point at which you become officially smoke-free.
We agree that you have now overcome most of the threats to your new smoke-free lifestyle.
Having endured this much, we urge you to make sure that absolutely nothing can undo your switch.
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[1] Independence
You are now free from your dependency on cigarettes.
You have taken charge. You are in control. You are a hero.
Don't look back, this is something you have fought to get. Don't let it slip through your fingers.
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[2] Watching your weight
While you were using nicotine replacement products, your body was still receiving nicotine.
Hopefully you've not gained weight (don't panic if you have). Switch first and then lose weight.
Once you start 'stepping down' the level of nicotine replacement, you may start gaining weight.
We share our simple approach to weight control. Most of our users find this section really helpful.
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[3] Avoiding overconfidence
At this stage, many describe their current state as 'bullet proof'.
As we have indicated, it is worth taking the time to avoid a lapse. We suggest some ways to do this.
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Congratulations. You have reached the point that many people aim for and very few attain.
There is still the need for your sustained effort - to bring the victory home.
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stage 5 | overview |
stage 7
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You've reached your objective. Welcome to Smoke-free.
Being smoke-free means enjoying greater wellbeing in your life: health, wealth and happiness.
You have successfully made the switch.
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[1] New Lifestyle
Smoke-free! Yes, this is one of the characteristics of your new lifestyle.
You are no longer surrounded by smoke and you have broken your dependency on nicotine - you
are Smokeless and Fancy Free!
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[2] Honing your skills
The qualities that you have demonstrated as the expert rider can apply to many areas of your life.
We show you how the techniques that you applied here can empower you elsewhere.
We call this the 'springboard effect'.
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[3] Helping others
You have now earned the credibility to help others make the switch.
We show you how to pass them the knowledge, skills and inspiration they need.
And we remind you how to respect their autonomy!
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For the past few weeks your life has probably been quite turbulent. Now it can all settle down again.
It is still possile to take a wrong turn, so stick with the process all the way.
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stage 6 | overview |
stage 8
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Wearing the
laurel wreath
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You have managed something which many aspire to and few actually achieve.
Take time to validate what you have done. You are a hero.
The triumph will have strengthened you - given you your springboard for all walks of life.
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[1] Expert Rider
You have distinguished yourself as the expert rider.
Some of the skills you have used have an ongoing usefulness, so it pays to keep them top of mind.
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[2] Telling your story
You have made the switch. The obstacles in your race have helped to define your character.
Take the time to craft your personal story - you will probably tell it many times in your life.
Many will respect you for what you've accompished. Some may also find inspiration for their own switch.
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[3] Staying strong
Please stay in touch with our community. Your insight will help others.
A 'refresher' every now and then can help bring vitality to your long and prosperous future.
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Well done. You're smoke-free and self-sufficient!
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stage 7 | overview |
the race
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