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The Cold Kiwi 4-Step Program for quiting chewing or smokeless tobacco works! We guarantee it will perform and you will get your life back.
The only thing this program requires is you tracking everything you do and you keep very busy. Keep your mind, body and mouth busy. You need to make sure to focus on tracking your progress and communicating with your allies. Also, make sure to always have something to do.
The real way to ensure this program is successful is to always have something in your mouth that keeps your oral fix. Studies have shown that though oral stimulation (i.e. Gum or Mint Chew) has proven to naturally stop cravings for chewing tobacco.
 Preparing is half the battle. You should get excited about this day. Let everyone know what you plan on doing. Let your family, kids, friends, and co-workers know that you have set a date to change your life. What you should do in step one is:
- Pick a quit date. -
Pick a day without a lot of stress, usually a day when you are in your home or in a place of comfort. If you are stressed at work, don't pick a work day to start. But pick a day when you are busy and will have support around you.
- Write your quit date on the calendar. -
This makes quitting more real and helps you plan for the day. Let people know what day you choose. Mark it on the calendar with big red markers!
- Start healthy habits! -
Start a new physical activity 3X a week; Stock the house with healthy snacks;
Tell other people to stop smoking in your house or car; tell your friends to not chew or offer you chew. Stay away from drinking for awhile.
- Get your supplies! -
Go buy a nice notebook - you can order from
What you should also prepare for is to set yourself up with some new hobbies or things to keep you busy. It has been found that downtime is the major cause of tobacco use. This is followed by social situation and stress. You need to prepare to find other things to keep you busy. Remember, this is a life changing event!
Finding new things to keep you busy include: reading a book, listening to tapes, taking a class, finding a new game, etc... Some of the resources we suggest that work well can be found at our shopping center.
These are all great hobbies and things to do to keep you busy. Being busy is the most important part of the strategy! You will see in the shopping center that there are many ways to keep busy and to treat yourself to good fun things during this period of your life. You deserve it.  The day has come. It is time to start the weaning process. What this means is you have to prepare a worksheet. This worksheet will allow you to make sure you track your consumption of tobacco and know where you need to go. The first few days you are going to measure your intake. Download the Cold Kiwi tracking spreadsheet here to use in this project. You can also use a notebook or anything you feel is easy for you.
- Day 1-4 - Track Track Track - track all of your tobacco consumption - include both weekends and weekdays in this measurement. You track it in the spreadsheet to make sure you know exactly how much you are consuming. Being honest is critical in this step!
- Day 5 - Start the Program - this day you are going to follow the total consumption in the spreadsheet. If you want to do it manually, what you need to do is find the average consumption of tobacco for the four day period. Then multiply this total by 80%. You will get a number of tobacco events that you are allowed. This works like the points system in Weight Watchers.
- Day 6-14 - Weaning and Tracking - the next nine days you will continue to reduce your intake by around 4% or so everyday. You have the option to have a few days per week where you don't need to reduce the consumption if you have a stressful day. If you end up consuming above the target points for a day, don't worry, you can recover.
- Day 15 - Milestone - You have made a ton of progress and have passed the most difficult part. You will realize that this becomes easier and easier. You actully are now at a point where going Cold Turkey actually might work. Be agressive if you want. Test out a day or so with almost no tobacco. Keep focused!
- Day 16-21 - Continue to drop - these are days where you will continue to drop the overall consumption of tobacco. You will drop another 25%+ off your consumption from when you started.
- Day 22-26 - Final Mile - this is where you have now trained your body that tobacco is not important. Realize that this is the most critical period to your long-term success. Note that if you keep focused in the next five days you are almost guaranteed to win this battle!
- Day 27-30 - Finish Line - You are almost finished. You might find that you are finished. You might still feel a craving once in awhile, but now the cravings are every few days rather than every 10 minutes.
- Day 31 - Winner! - You did it. You have won the battle. Now it is important to realize that you need to keep focused. The next 90 days are critical to long term success. Don't get started on any tobacco. Don't chew, smoke, sniff, etc... Stay away. This is for your life, you can keep from doing this for another 90 days, it is easy now!
- Day 91 - Throw a Party! - You have done it. You will not go back. Your life has changed. Throw a party for yourself and have a good time, you deserve it!
Download the Cold Kiwi tracking spreadsheet now!  You should continue to track your progress against the Cold Kiwi Quit Tobacco spreadsheet tool. This is a free tool that will allow you to track exactly what you have accomplished and how well you are doing. This tool will ensure you keep on track and are able to make your progress successful.
While people are under stress, they forget and lose track of what is going on in their lives. You will find that this tool is excellent for making sure you don't lose track and are able to really watch day in and day out your progress against your goal of becoming tobacco free.
Communication is also critical. You should keep a journal that will allow you to keep track of your feelings. You also need to make sure to keep your peers, friends, and family updated on how well things are going. Over communicate if you are not sure. People do care, and will assume the worst if they don't hear from you.
You might also want to consider starting a blog or an online journal. We suggest signing up for a free blog at blogger.com, this is a great tool that you can track everyday what you have done and share with everyone that is interested. It is also great to keep as a memory of these days in your life as you are changing your life in these 30 days.
To sign-up for an online blog visit: blogger.com and set-up a simple blog. It is very easy to start right away and you will now have a great open platform to let people into what you are doing. You can also make comments open so people can provide feedback and support during the progress. You will find that even random people will provide comments.
The overall goal of this step (which is through the whole process) is to make sure you are in tune with your feelings and are letting people know if you need help or support! 
One of the most important parts of this process is to keep your mind and body busy! You must find outlets to ensure you don't have downtime. Don't stress yourself out, but also don't spend too much time sitting around not doing anything. That will just cause you to get bored and want to find something to do.
Well, Cold Kiwi 4-Step suggests you keep your mind busy through taking a class, reading books, going online, joining a club, doing a puzzle. Some of the great resources for this include:
Keep your mind busy...
Rosetta Stone - Free 2-Day Shipping in the U.S.
 A great way to keep your mind busy while quiting tobacco!
Subscribe today to Soundview Executive Book Summaries - Receive 5 of our most popular summaries FREE!
 - What a great way to keep busy while learning!
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 - You can continue your education and make your life better!
Keep your body busy busy busy...
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iTrain - Best workout for Treadmills. Walkers, joggers, runners - all levels. Download on a computer, a CD or a mp3 player
Check Out All About Dance's Items of the Week
 - Take up dancing or some other physical class or training!
Fork-Tender USDA Prime Steaks And Much More!
 - Treat your body and stomach to a nice dinner from Lobster-Gram
Zone Diet Prepared Meals & Snacks
 - Have the Zone team make your meals and snacks so you don't have to!
Beaches Negril Resort & Spa: Ultra All-Inclusive Resort for families--world-class beach resort, on Negril’s world-famous 7-mile beach.
 - Get on a vacation and relax on the beach, you deserve it!
Other Tobacco Alternatives...
There are many substitutes such as tobacco-free, mint-leaf snuff; sugarless gum; hard candy; beef jerky; sunflower seeds; shredded coconut; raisins; or dried fruit
- KikIt - KIKIT is a fresh, moist, completely edible alternative to chewing tobacco. This coconut based product is available in three colors, cuts and flavors. Each is significantly different from the next and is unlike anything you have ever tasted. You may want to try all three to find the one that’s right for you. Visit the KikIt Store here.
It's tough to quit, but realize that backsliding is common, so don't give up. Your chances of success increase with each try!
Quitting the Dipping
If you're a dipper, put some long thought into breaking the habit and quitting now. When you decide to quit, don't do it alone. Tell friends or family and enlist their support. Strategies for breaking the habit include:
- using a nicotine gum or a patch (ask your doctor about these options first)
- planning ahead and using substitutes such as tobacco-free, mint-leaf snuff; sugarless gum; hard candy; beef jerky; sunflower seeds; shredded coconut; raisins; or dried fruit
- getting involved in healthier activities: lifting weights, shooting baskets, going for a swim, etc.
It's tough to quit, but realize that backsliding is common, so don't give up. Your chances of success increase with each try!
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