QSWWP by Allen Carr.

Quit Smoking Without Willpower – Inspired by Allen Carr

The History of Smoking

The origins of smoking can be traced back to 5000–3000 BC in Mesoamerica, where tobacco was cultivated and used for medicinal purposes. Later, tobacco consumption became a part of ceremonial functions in Western societies. By the 16th century, tobacco use had become widespread across different social classes.

Today, the global tobacco industry is worth approximately $900 billion—surpassing the revenue generated by alcoholic beverages, apparel, shoes, and even some sectors within the FMCG industry. Philip Morris, an American multinational corporation, leads the industry with brands like Marlboro and L&M. Another globally recognized brand is Dunhill of London.

India is the second-largest tobacco producer in the world, after China. With over 250 million users, the Indian government earns ₹72,000 crore in revenue from tobacco taxes—accounting for about 2.2% of the country’s GDP.

However, there is no pride in these earnings, as tobacco use remains one of the leading causes of preventable deaths worldwide. Of the 150,000 people who die each day, approximately 22,000 deaths are related to tobacco use and that’s nearly three times the number of alcohol-related deaths.

From Fun to Addiction

What starts as fun and rebellion quickly turns into addiction. For many youngsters, smoking their first cigarette is about peer influence, doing something taboo, or feeling bold and "cool." The most vulnerable age group falls between 17 to 27 years.

• Ages 17–20: Occasional smokers who believe they can quit anytime.

• Ages 21–25: Smoking becomes a regular habit.

• After 25: Smoking often becomes a perceived necessity.

• After 27: Few people start smoking, and those who do are usually under professional or emotional stress.

Why do Smokers Smoke?

It has little to do with taste. Within seconds of inhalation, nicotine triggers the release of dopamine, a brain chemical associated with pleasure and reward. Over time, the brain craves this feeling and smokers get trapped in a vicious cycle. The only reason smokers continue is to relieve withdrawal symptoms caused by the previous cigarette.

Two Powerful Analogies

1. The Ointment Analogy

Imagine having a recurring cold sore. You apply an ointment that temporarily heals it, but the sore keeps returning. Eventually, you find that the ointment itself is aggravating the problem. Cigarettes work the same way—they temporarily relieve discomfort that they themselves create.

2. The Tight Shoe Analogy

Wearing tight shoes for hours and then taking them off gives a feeling of relief. That relief is similar to the smoker’s experience after a long gap between cigarettes. But in reality, they are creating discomfort just to relieve it again.

Refusing to Accept the Truth

People buy lottery tickets despite a 1 in 140 million chance of winning. They say, “It could be me!” But when told that 1 in 2 smokers will suffer health problems, they respond, “It won’t be me.”

Common excuses include:

1. "Everyone is exposed to pollution anyway."

2. "My uncle smoked for 70 years and lived."

3. "It helps me think clearly." – A myth!

4. "It helps me relax." – A Misunderstanding!

5. "I have an addictive personality." – An excuse!

6. "It helps with weight control." – Not true!

7. "It’s too late to quit." – Another excuse!

8. "I only smoke for fun." – Misguided!

9. "I smoke very little." – Until you don’t.

10. "It reduces depression." – Does it really?

Despite these beliefs, the real reason for continued smoking is to relieve the insecurity and discomfort caused by the last cigarette.

Understanding Addiction

Nicotine: The Fastest Acting Addictive Drug

Nicotine reaches the brain in just 7 seconds—faster than heroin. With each puff, nicotine enters your bloodstream rapidly, creating dependency. A cigarette delivers 10–12 puffs—each one reinforcing the addiction.

• Within 30 minutes, half of the nicotine is gone.

• After an hour, only a quarter remains.

• In 8 hours, the body is 97% nicotine-free.

• In 3 days, it’s completely gone.

Yet the craving persists because the addiction is 99% mental and only 1% physical.

The “Little Monster” and “Big Monster” Concept

The Little Monster

This is the mild, anxious feeling created by nicotine withdrawal. Every time you light a cigarette, you feed the little monster. But it’s easy to kill—just go two days without smoking.

The Big Monster

This is the perception that smoking brings pleasure, relief, or status. It thrives in social settings, celebrations, and emotional moments. To kill the big monster, you must change your perception.

Example:

• Scenario 1: Two non-smoking friends accompany you for a smoke.

• Scenario 2: Two smoking friends light up with you.

In Scenario 2, the excitement is higher, not because the cigarette is better, but because the illusion of pleasure is stronger.

Why People Relapse?

1. Smoking before nicotine has completely left the system.

2. Influence of smoker friends.

3. Emotional triggers like stress, weight gain, or failure.

4. Lack of productive routines or goals.

Remember: Nothing negative happens biologically when you quit smoking. It’s all in your mind.

Occasional Smokers

They try to live the lives of both the types. They are good guys with some friends and are bad guys with some other. Only smoking during celebrations, vacations, or while traveling. They think they are in control. But if occasional smoking gave real pleasure, they too would become addicted.

The Truth About Withdrawal

Contrary to popular belief, withdrawal isn’t traumatic. You might feel restless, mentally unsettled, or moody, but these are psychological effects, not physical symptoms.

Tips to Reduce Frequency

1. Don’t carry cigarette packs.

2. Learn to say “no” to friends who invite you.

3. Break time-based habits (e.g., smoking after meals).

4. Avoid fixed locations associated with smoking.

5. Distract yourself when cravings arise.

6. Compare your mindset with non-smokers around you.

All Smokers Want to Quit

Even smokers who say they’re in control often don’t want their kids to smoke. That’s proof they recognize the truth. Around 70% of smokers admit they want to quit, while the rest claim they “choose to smoke.” This is just another defense mechanism.

Final Thoughts

As long as you view smoking as a source of joy, you’ll find it hard to quit. But once you realize it’s an illusion and a trap created by brainwashing and addiction—you’ll find it easy and empowering to quit.

“If there's no real pleasure, then what's the point?”

The next time you're tempted to light up, remember: You're not craving a cigarette you’re craving relief from the last one

Disclaimer: The above write is just an attempt to preserve the good points written by Allen Carr in his book, “Quit smoking without will power”. In an attempt to make a blog I have used my own experiences, predictions and discretion to land on a point.