\[**TLDR**: I am trying to make quitting more tolerable, fun, and effective through a daily game of BINGO personally tailored to your triggers/cravings. The simple game design enhances awareness of triggers, promotes mindfulness, celebrates progress, and can be adapted around a quitter’s evolving relationship with smoking. COME PLAY WITH ME!\]

Hey there friends! 

I (25f) inexplicably chose to quit smoking cold turkey during quite a physically and mentally taxing time in my life. Nonetheless, I’m now 6 days smoke free for the first time since I started up 3+ years ago. 

I am both a behavioral science student AND a fundamentally goofy person w/ ADHD- so I wanted to create a personal tool for quitting that was evidence-based\*, simply structured, and overall fun to engage with. Over the past few days I’ve meticulously observed and catalogued my triggers to see what aspects of my life I most associate with the dopamine hit of a cig. This has not only helped me swiftly identify *why* a craving suddenly hits, but also grants the opportunity to self-regulate past the discomfort. The end goal is to neutralize previously conditioned stimuli so my mind/body quits expecting/desiring a reward. 

So how did I incorporate these elements into a silly way to cope with the cravings and fluctuations in my mood/energy? I present to you…

# ⚠️ A Daily Smoker’s Daily Trigger BINGO ⚠️

***How To Play:***

1. Take as much time as you need to identify 24 of the most potent triggers for craving a cigarette/ smoking

2. Randomly fill them into your blank BINGO card

3. Throughout your day, mark down every time you encounter a trigger that makes you want to smoke in **red**; 

—> 5 in a row gives you a 🔴***ACTIVE BING***O🔴

—> ***ACTIVE BINGOS*** show a growing *awareness* of current triggers and celebrates actively *resisting* *urges* to smoke

4. At the end of each day, review your BINGO card for triggers that you may have encountered, but that did *NOT* make you want to smoke in real time. Mark these in **green**; 

—> 5 in a row gives you an 🟢***ABSENT BINGO***🟢

—> ***ABSENT BINGOS*** show the *weakening association* between triggers and cravings and celebrates the *progress you don’t always notice* in the present

# Change up how you play over time…

1. ***‘RETIRE & REPLACE’ BINGO***

—> retire slots that no longer trigger cravings (*ABSENT)* and replace them with other/new *ACTIVE* ones not already on your card

2. ***‘THE LONG GAME’ BINGO***

—>instead of a daily game, start playing over the span of a few days, weeks, months, etc. to see which cravings do or don’t endure over longer periods of time 

3. ‘***ABSENT BLACKOUT’ BINGO***

—> work towards having only **green** (*ABSENT*) markings across all slots

—> this would likely work best over longer periods of time depending on how frequently you encounter certain triggers

4. ***‘YOU-NIQUE’ BINGO***

—>create your own rules, game system, and/or various BINGO ‘prizes’ and share it in the comments

**NOTE**: 

—>I included my BINGO card before and after as an example PLUS **a blank card for you to use**!!

\*I pulled from basic concepts in Classical Conditioning, Acceptance & Commitment Therapy (Addiction) strategies, somatic mindfulness/ mindful savoring as rebuilding organic dopamine, Th. of Reasoned Behavior, etc..

\*it is a **scientific fact** that BINGO is fun

I turned my smoking cravings into a personalized daily game of BINGO- wanna play?