1. Click the Start Session button on the homepage. It will take you to the Introduction for that day’s Session, giving you a brief overview, listing the materials you’ll need and, most importantly, preparing you for that Session.

2. Listen to the day's Session.

3. Take the short Quiz following the Session segments.

3. Do the Reading Materials and Assignments for the day in the Online Manual. Do these exercises ONLY after you listen to the day's Session. If you try to do them beforehand they will be meaningless.

Living Free™ consists of ten Sessions, over 21 days, plus an Orientation and an Introduction. Watching each of the Sessions is important. Living Free™ is a step-by-step process where one day builds the foundation for the next. The first five Sessions are on consecutive days.

A typical schedule follows.

Wednesday:	Orientation	Wednesday:	Session 3 - Quit Day	Thursday:	Session 7
Sunday:	Introduction	Thursday:	Session 4	Monday:	Session 8
Monday:	Session 1	Friday:	Session 5	Thursday:	Session 9
Tuesday:	Session 2	Monday:	Session 6	Monday:	Session 10

In addition to the Sessions there are many support Components like Real Talk, a live weekly support session where you may talk to the instructor on the telephone and get advice.

They run 17 to 25 minutes. It takes another five to ten minutes to do the Quizzes. We recommend allocating 45 minutes to 1 hour a day to the program including the Reading Materials and Assignments.

You will stop smoking during Session 3, and believe it or not, by Session 10 cigarettes and smoking will no longer be important to you. Therefore it is important for you to follow the program instructions as closely as possible.

The program is designed for you to stop smoking during the third Session. Do not try to cut down or quit sooner, as it may make the process more difficult for you in the long run.

1.Start by taking the Orientation. A Wednesday will be chosen as your target Quit Day, but you may choose another day.

2. The Calendar will then instruct you to begin the program four days prior to your Quit Day. You will begin with the Introduction that explains the Six Criteria for Success.

3. We strongly recommend that you schedule a specific time to take your Sessions. If you can, schedule it the same time each day as if you were actually going to a formal class. You might want to schedule an alternate time each day in case you’d like to review a Session or if you miss the regularly scheduled time. Schedule one hour for each Session. This will give you ample time to complete both the audio and written segments.

4. Do not do the program in the presence of others unless they are taking the program with you. Find a quiet place if you can. Listen to the audio sessions and do the written exercises there.

You need a PC with speakers, an Internet Explorer browser (version 4 or later), a Windows Media Player, and a Flash Player. Check if your computer has these by visiting our PC Test page. You will need at minimum a 28k modem to connect to the internet. As the program is streaming content, you do not need to download any large files to your hard drive.