"Do You Want To Stop Smoking?" by Andrew Starlike is a compelling guide designed to help individuals quit smoking through a combination of personal anecdotes, cognitive behavioral therapy (CBT) example, and the REDUCE framework. The book is structured to provide both inspiration and practical strategies for those committed to overcoming their smoking addiction.
Introduction and Author's Journey
Andrew Starlike begins by sharing his personal journey of smoking for 17 years and his numerous failed attempts to quit. His turning point came when he enrolled in a course called "Removing Barriers to Change" by Professor Jonah Berger at the University of Pennsylvania. This course inspired him to apply its principles to his smoking habit, leading to the creation of this book .
The REDUCE Framework
The first part of the book introduces the REDUCE framework, developed by Wharton Professor Jonah Berger. This framework addresses common psychological barriers to behavior change and stands for Reactance, Endowment, Distance, Uncertainty, and Corroborating Evidence. Each component is explained with strategies to mitigate these barriers, making the process of quitting smoking more manageable and relatable .
Cognitive Behavioral Therapy (CBT)
The second part of the book delves into Cognitive Behavioral Therapy (CBT), an evidence-based psychological treatment that targets the interaction between thoughts, feelings, and behaviors. Starlike explains the key principles of CBT, such as understanding the thought-behavior connection, active collaboration, problem-focused and goal-oriented approaches, and skill-based techniques. He emphasizes the importance of identifying and challenging distorted thoughts that support smoking and replacing them with healthier alternatives .
Practical CBT Example
Starlike provides a step-by-step example to applying CBT techniques to quit smoking. This includes identifying distorted thoughts, examining the evidence for and against these thoughts, recognizing cognitive distortions, challenging these thoughts, and conducting behavioral experiments. He also shares an example of a CBT session with an AI therapist, demonstrating how these techniques can be practically applied.
Conclusion and Final Thoughts
In the concluding section, Starlike reflects on the profound impact of quitting smoking on his life. He describes the sense of victory and freedom that comes with overcoming addiction, emphasizing the long-term benefits of improved health and financial savings. He encourages readers to commit fully to the process and assures them that the effort will be worthwhile .
Additional Resources
The book also includes references to additional resources, such as the Coursera course "Removing Barriers to Change" and a Thai anti-smoking ad, which inspired Starlike during his journey to quit smoking .
Overall, "Do You Want To Stop Smoking?" is a comprehensive and practical guide that combines personal experience with a scientifically-backed example to help readers achieve their goal of quitting smoking.
