Truth for Healthy Living's

Simple 7 steps solution to stop smoking - free online self-help with the actual or root cause

How to stop smoking, dipping, chewing, or patching nicotine in seven doable steps based on 40 years of clinical health care experience and study and without adding weight, stress, and more drugs




How does this program work? It respectfully, non critically reduces health risk denial (test for it) in order to increase comfort, confidence, commitment or willpower to end smoking permanently without unhealthy replacements. It does that using a safe and simple form of self-suggestion to overcome a previously unknown group of nine nicotine notions.

Welcome ... I am Richard Terry Lovelace.

The following are my – soon to be your – simple seven keys or steps to safely getting and staying free of nicotine and without hurtfully replacing it with something else. Those steps surfaced during four decades of clinical health care service offered to at least 17,000 adult smokers. My years of personal experience smoking cigarettes helped make sense of what those folks taught me.

Unless you choose to download and listen most days, for 3 weeks, to the audio tracks provided below (don't skip ahead), return to this Web page and review (or print and read) these steps for most of the next 21 days and safely do what's recommended instead of taking in any nicotine at all by any means ... including products such as the nicotine patch.

Your most important objective:

It is essential that you become and stay unwilling to use any nicotine at all and from any source ... even if you want to.

Becoming and then staying unwilling to use that deadly dope is exactly what this Simple-7 Program offers you.

Have you ever not wanted to smoke but did it anyway? Tobacco smokers (dippers and chewers) who aren't yet successful — because of not-their-fault causation denial — make the honest but crucial mistake of making this their goal: not wanting to smoke, dip, chew, or patch. More experienced smokers understand (when someone finally tells them) that not wanting to smoke doesn't work because it absolutely didn't help. There were plenty of times in the past when they didn't want to but sucked smoke anyway.

Everyone who's getting free of nicotine sometimes wants to smoke (dip, chew, or patch). Those who stay free of smoking and avoid substituting with something just as unhealthy, such as adding way too much body fat, are sufficiently free of subconscious denial. They recognize nicotine as being the essential problem. They are unwilling to use it and hurt themselves and anyone who does now or will someday depend on them.

With that exceedingly important objective in mind, here is the first of the simple seven keys:

1. Get rid of all nicotine (cigarettes, cigars, dip, chew, gum, patches, etc.) that you identify as yours. Flush it, throw it in a dumpster, or give it to someone you seriously dislike. Then begin to do the remaining six steps.

Avoid doing the remaining six if you are still using any nicotine. Also, avoid doing them if you temporarily go back to nicotine. If you continued to apply these steps, you could weaken them so they would be less useful later when you are ready to begin again.

2. This second step and step number 6 do the most to subtly but very powerfully undo the unknown and untrue nicotine notions that are at the heart of using that drug. This key or step makes that attitude shift without you having to keep in mind what the "notions" are. Here it is:

The words we commonly use reflect attitudes. Purposefully and persistently substituting with different words snuffs-out, extinguishes, sufficiently weakens the hurtful and unknown (not your fault) "butt-attitudes" or "nicotine notions."

So when you think about smoking (dipping, chewing or patching) avoid using certain words just as much as you can (perfection not required). Those what I call "quitter quote words" to avoid are:


    "give up"



Instead of thinking those, substitute words like:

    "free" — For example, "I am free of smoking." (Quitting or giving up deeply implies failure.)

    "get rid of" — "I'm getting rid of smoking (dipping or chewing) ... for good." (Stopping very subtly suggests starting again.)

    "sucking smelly smoke" and "butt-smelly suckers" — "Instead of a habit, smoking is 'sucking smelly smoke' and cigarettes are 'butt-smelly suckers.'" (Besides being more accurate, getting yourself to hear those words increasingly creates the needed subconscious understanding of the health risks and root cause of the nicotine use that persists despite wanting to or needing to end it for good.)

Note: Avoid prejudging. Like other activities, maybe learning to hold a pencil, that at first seemed a challenge and turned out to be worth doing, these steps can be like that. Let some dedicated practice be the judge of this program's considerable value to you. Also, if you decide to use them, the audio-tracks listed below make this program even more simple by providing plenty of reminders of what to do that works.

3. Keep a spice called "whole clove" with you and take advantage of it in a special way. Clove has a natural and safe substance that with a little practice takes away the craving for nicotine. Have plenty of it nearby – day and night.

Whole clove is the cooking and pickling spice that some people stick in fresh oranges during the Winter holidays because it makes a pleasant smell. You find whole clove in the spice section of any grocery store.

Around those times and about as often as you smoked before ... take out a whole clove. As you put the stem of the clove to your mouth, repeatedly say to yourself, "This helps. This helps. This helps." You don't need to say it aloud or even be sure of what you mean by saying "this helps." Just be sure to say it two or more times to yourself as often as you remember when you use the clove. Avoid worrying about it if you forget to say the words. It still works.

Use the whole clove much as you did nicotine. Hold the clove in your fingers most of the time. At approximately the same rhythm or pace you put cigarettes (butt-smelly suckers) to your mouth before, put the clove there and suck the stem just a little before taking it away. Some people don't care for the taste or smell of clove. It works even better for people who don't care for it but use it anyway.

If you dipped or chewed tobacco or chewed nicotine gum, chew one or two whole cloves into some chewing gum. Then only chew occasionally. Most of the time, just let it rest in your mouth.

Some people have essentially said, "That's right much effort using the cloves that way ... and besides, wouldn't that look kinda silly?" I respectfully answer with, "It is less effort than using nicotine and that was hurting you. Using the clove is safe, temporary and you look far less unusual than when you sucked smoke."

"Okay, but why use this spice when I'm already chewing the nicotine gum, and it does what you say the whole clove will do?"

A cigar smoker who is also a friend asked me that question. Some of what I told him was, "Please understand. If cigars, cigarettes, pipes and smoking them was the actual problem, the nicotine gum, patch or another replacement product might help you stay free of those 'butt-smelly suckers.' The real problem is nicotine dependence. Except for the early part of ending smoking, the physical part - what the nicotine gum, patch, and prescribed drugs like Chantix and Zyban are supposed to help with - is relatively small. The biggest part, what remains, is some unintentional learning and mostly not-your-fault self-suggestion from telling yourself 'nicotine notions' and being unaware that you do. Only the existence of those very common subconscious thoughts can reasonably explain why ex smokers so often relapse days, weeks and even months after craving for nicotine has ended."

"Nicotine notions hurt the most. They cause continuing and relapsing by blocking 'willpower.' That's the name people give to the strong-enough motivation or commitment that lasts."

The fact that gently chewing and sucking on clove calms the craving for nicotine and appetite came to light when, many years ago, Southern church goers commonly used it as a breath freshener. If people ask what you're doing with cloves, feel free to tell them it's an interesting, old and inexpensive breath freshener. Step 7 suggests why its better to avoid getting into your other reason for tasting cloves.

4. The forth step helps avoid adding weight or another hurtful replacement: As a substitute for needless snacking or eating 'junk' food, chew a small piece of a clove into some gum ... preferably sugarless gum. Then only chew occasionally. Primarily let the gum — with clove in it — rest in your mouth. Please keep from eating the cloves. I have recommended them to many thousands of smokers and haven't heard that they ever harmed anyone, but there is no need to test it.

Please take extra care if drinking alcohol. It temporarily weakens the willpower you build by countering nicotine notions. If you drink alcohol, have in your mouth the gum with clove in it.

5. Research and considerable practical clinical experience suggest that breathing the reverse of how people breathe when sucking smoke reverses their willingness. They become less and less willing to ingest (use) nicotine. Fairly often – when you put a clove to your mouth – take two or more consecutive breaths in a special way. That means breathing iN mostly through your Nose and do it slowly. And then breathe OUT mostly through your mOUTh and slowly. When convenient and you remember, while doing the deep slow special breathing, do a countdown from five to one. Count backward "five ... four ... three ... two ... one" breathing in and "five ... four ... three ... two ... one" as you breathe out. Please note: You don't have to confine this special breathing to when using the cloves.

6. Listen to (see box below) or practice an elementary form of self-hypnosis one or more times a day, most days, and for at least three consecutive weeks.

Do something so simple that it doesn't seem it should work - isn't consistent with what you've been led to believe is hypnosis - such as periodically take deep slow breaths (as described above) and imagine something familiar. For example, imagine a gauge like the fuel gauge on a car. This 'freedom gauge' has numbers from five to one. The number one (can be spelled WON) represents you emptied of any willingness to use nicotine. With each deep slow breath you take, think of the pointer already at the number 'WON' on the gauge or moving closer and closer to the number one ... until there and locked in place.

Not required but highly recommended: Daily do simple self-suggestion (hypnosis) by listening to the following truthful suggestions. You will even more likely get the safe effect that saves lives and protects families and children.

If you decide against recording these suggestions for yourself, you can download and listen to a prerecorded version. See NFSS-Track2.mp3 below.  Also, if you have some question about a particular suggestion, it will help to review nicotine notions.

  • "I get the proof I need to believe, to be and stay sure, this helps by daily doing this simple 7 program to make it my simple 7 program to be and stay free of nicotine."
  • "Simply I say to myself ‘this helps, this helps, this helps,' when distracting, comforting myself with clove, taking deep slow breaths, avoiding discussions or talking about smoking or stopping to simply avoid too much trouble of any kind ... staying free."
  • "When I breathe in a special way - in through my nose and out through my mouth - count slowly from 5 to 1 and think about the pointer of my 'freedom gauge' at and locked in place close enough to the number 'WON,' I am entirely UNwilling to suck smoke or dip, or chew or patch, ever again."
  • "Thinking of myself walking a path and paying attention to what's just ahead of me and taking manageable steps makes this simple enough. I keep from looking too much behind or too far ahead on my path."
  • "I am in the lifesaving recovery from nicotine dependence ... free of ‘butt-smelly suckers' (cigarettes) and any unsafe replacement for ‘sucking stinky smoke' (smoking)." (Note: Until you become more confident or for any other reason, you can use the words in parentheses instead of the words preceding them.)
  • "I have, if needed, a simple way that safely overcomes what can only be false hunger and unhealthy eating."
  • "See, love works."
  • "Even when unknown to me, I avoid the hidden (subtle) or obvious temptation from anyone to suck on stinky butts (cigarettes). Instead, I do what's in my better interest."
  • "For sure, I have courage when anyone tries to discourage (sabotage) me. I have courage."
  • "I am unwilling to suck smoke (dip, chew, patch)."
  • "I stay away from, rid of the deadly dope ... I am free of the 'butt (cigarette) - sucking' that would hurt more than me."
  • "I am a winner instead of (not) a sucker and deserve much better than sucking dirty foul-smelling smoke."
  • "The people who or activities that depend on me or will some day also deserve far better."
  • "I am - even if I sometimes wonder - far more likely a winner than a quitter."
  • "I deserve far better than so-so (moderation) smoke sucking."
  • "Little wonder just some, so-so 'sucking on stinky butts' (smoking) was and will be entirely beyond me."
  • "I and the children (people) I care about deserve far better than average futures."
  • "Any stinking, smelly smoke sucking is too much."
  • "Any 'playing in the highway' that is smoking is too much."
  • "Liking to play there or not, no matter what, I refuse to play in the smelly smoke-sucking (smoking) street."
  • "Sucking into my lungs or skin or eating any at all insecticide, deadly dope nicotine, is always too much."
  • "I absolutely refuse to allow the likes and dislikes of even this wonderful but too young (primitive) part of my personality (brain) be in charge of my life this way."
  • "Would I let a youngster dress me? I refuse to let one control what I look like, smell like, and influence the futures of those people I do or will love or need me."
  • "With affection, I refuse to let the likes or dislikes of a teenage-like part of me decide what my future will be."
  • "I simply say ‘this helps,' satisfy and distract myself by tasting whole clove, take deep slow breaths to relieve stress or any possible trouble of any kind and without having to suck foul-smelling smoke."
  • "I can and will relieve any possible stress without risking my health and the futures of children (people) who need me or will some day."
  • "Craving for the insecticide and drug, nicotine, is something other than real hunger for ‘body fuels' (food and drink)."
  • "I have, whenever needed, whole clove with chewing gum that simply, safely deals with false hunger and excess eating."
  • "I avoid, with love, substituting alcohol or any other drug for the drug, nicotine."
  • "Real deprivation (going without) or loss is going without the health required to care for someone (a pet) I love now or will some day."
  • "Real deprivation is going without looking healthy and feeling better."
  • "Real going without is keeping the guilt and bad (untrue) feeling about myself from sucking on smelly, stinking butts."
  • "Temporarily reducing caffeine further promises staying calmer and even more comfortable."
  • "Chewing gum and with some clove in it ends false hunger or any other unsafe replacement, substituting."
  • "I am free of the insecticide and dope, nicotine, that also threatened everyone I care for or will love."
  • "I am in recovery ... recovery from nicotine dependence ... as I am free of ‘smelly butts' (cigarettes, dip or chew) and any unsafe replacement for ‘sucking smelly smoke' (smoking, dipping or chewing)."
  • "Being in recovery, I can more deeply, thankfully realize that my dependence on nicotine is serious and something far more dangerous than any habit or bad habit."
  • "I am an adult and stay free of the sucking smoke that hated my guts ... made me look foolish and made me stink."
  • "I am more likely a winner. Little wonder I had trouble quitting or considering it."
  • "By staying in recovery, free of nicotine, without harmful replacing I avoid my resisting, pushing back, that hurt me and those children (people) who do now or will depend on me."
  • "The more I think of the word, 'free,' the easier it will be."
  • "Rid of the dope, nicotine, I do what's in my better interest even if it might please some person or group that pushed me."
  • "Individuals and groups who truly care and deserve my attention treat me with respect."
  • "Now, I give myself the caring and respect I truly deserve."
  • "A terrific but teenager-like (inexperienced) part of me might try defying, pushing back against, some authority that is undeserving of my effort. Instead, I protect my health and happiness – free of the most deadly dope, nicotine."
  • "When I breathe a special way - in through my nose and out through my mouth - count slowly from five to one and think about the pointer of my 'freedom gauge' at and locked close enough to the number 'WON,' I am entirely UNwilling to suck smoke (dip, chew or patch)."

    • "Thinking of myself giving attention to what's just ahead of me - near my feet - and taking manageable steps makes this simple enough. I keep from looking too much behind or too far ahead on my path to freedom."

    Note: If wanted, you can find the explanation of this truthful self-suggestion on this one-page handout.

    • “I keep control by taking responsibility — focusing on what I can do now or soon — instead of blaming myself or anyone or anything else.”
  • "I refuse to give in to the secret (subtle) or obvious temptation, sabotage, from anyone to suck on a smelly butt (cigarette). Now, I do what's in my better interest."
  • "Even when unknown to me, I do much more and only what safely works to keep my lifesaving nicotine sobriety that also protects the children (people) I do and will love."
  • "See, love works."
  • "I promise to keep, for at least 3 weeks, whole cloves with me and keep zero, no nicotine and at those times I more often smelled butts before I use whole clove much as I did nicotine before."
  • "I hold the clove ... repeatedly put the whole clove to my mouth and each time I wet the stem of the clove and taste it while taking deep slow breaths in through my nose and out through my mouth."
  • "Soon, doing that safely replaces the sucking smoke that threatened my life, my health."
  • "If ever drinking alcohol, I take extra care to use the whole cloves with chewing gum and special breathing."
  • "I promise to always keep in my wallet a piece of tin foil with whole cloves in it. That is my 'emergency foil pack' to use if ever again tempted to suck smoke, dip, chew, or patch."
  • "I keep the proof I need to believe, being and staying sure, this helps by daily doing this simple 7 program to keep it my simple 7 program to be and stay free of nicotine."
  • "See, love works."

7. As much as you are willing, avoid talking to anyone other than your medical doctor or discussions about smoking (dipping, chewing, etc.) or being free of it. Keep from telling even your best friend about how well you are doing and what you're doing that's working for you to stay free of nicotine. Do that for at least the first three weeks ... the longer, the better.

Talking about smoking, dipping, chewing, patching, inhaling or spraying nicotine or what's being done to stay free of it might weaken your will. That's part of the reason why there are so few AA-type groups for former or current nicotine users. Also, talking about it too often gives someone the chance to try and discourage you.

Take terrific care of yourself. You and the people who depend on you staying healthy are worth any possible effort!

Legal Notice and Disclaimer Doing any of what's described above and/or listening to any of the following means you are of legal age and have read this notice and fully understand and agree with it.

  • Once you download and burn these audio tracks on a CD or put them on a MP3 player, print and use the guidelines on this label.
  • It can be particularly useful to listen - most days for the first 3 weeks - to the first track and then immediately to the second track.
  • Speech synthesis along with shifts in speed and amplitude on some tracks strengthen deeper learning and reduce your listening time. That means Dr. Lovelace sounds a bit like Professor Stephen Hawking. Give yourself time to adjust.

NFSS-Track1.mp3 (5 minutes) Never listen to this one when you need to have your eyes open. It teaches an important self-calming skill.

NFSS-Track2.mp3 (16 minutes) Listen to this track all at once and in parts when driving and any other time you can. Still take extra care to stay safe.

Supplemental - NFSS-Track3.mp3 (16 minutes) This is another version of Track 2. Use if preferred. Again, take care to stay safe when doing something such as driving.

Copyright Richard Terry Lovelace. All Rights Reserved. You have permission to reproduce materials available on this Web site for your personal and non-commercial purposes.