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Quit Course Introduction


Welcome to the Quit Course. We are excited to join you on this journey toward a better you.

The course uses developed techniques to re-train your old behaviours and stop the biting habit. Having the right tools available will help you to quit in a calm and natural manner.


First, we focus on the 3P’s. 

These are the Top 3 techniques for quitting. We will repeat these throughout the course, so it’s important you learn these from the beginning.

Read the relevant content for each day. Each page has been created to assist you on a particular day, so avoid skipping – we encourage you to return to the previous day’s pages to recap.

In addition to the P3 Quit Method there are:

  • Tool Box: Practical techniques designed to stop the physical act of biting. Find the ones that work for you and implement them into your life
  • Today’s Tips: Motivational tips to help keep you on track to quitting
  • Quit Articles: Read and learn about cheek biting and explore new possibilities for personal growth
  • Rewards: As you progress on your Quit Path you’ll earn reward tokens at each milestone. These tokens are included in your Quit Kit; give these to your support person or award them yourself.

Ok, so before you start Day 1:

  • Get your Quit Plan to remind you why you’re quitting (print out and stick on your fridge or add on your phone).
  • Download the Quitzilla app – hourly and daily tracking – it’s fun.
  • We recommend you starting the course first thing in the morning. Your mouth has been healing throughout the night, so take advantage of this.

Let’s Start – Day One

Course Contents

Create a bite-free you

P3 Quit Method

  • Protect
  • Puff
  • Park

Bronze Reward

ToolBox

  • No Face Touching
  • Salt/Saline Rinse
  • No Chewing Gum

Quit Articles

  • Cheek puff – create your air gap
  • Inner Cheek Healing Process

Create a bite-free you

P3 Quit Method

  • Protect
  • Puff
  • Park

Bronze Reward

ToolBox

  • No Face Touching
  • Salt/Saline Rinse
  • No Chewing Gum

Quit Articles

  • Cheek puff – create your air gap
  • Inner Cheek Healing Process

Practise Your Cheek Puff

P3 Quit Method

  • Protect
  • Puff
  • Park

Bronze Reward

ToolBox

  • No Face Touching
  • Salt/Saline Rinse
  • No Chewing Gum

Quit Articles

  • Cheek puff – create your air gap
  • Inner Cheek Healing Process

Create a bite-free you


P3 Quit Method

  • Protect
  • Puff
  • Park

ToolBox

  • No Face Touching
  • Salt/Saline Rinse
  • No Chewing Gum

Bronze Reward

Quit Articles

  • Cheek puff – create your air gap
  • Inner Cheek Healing Process

Practise Your Cheek Puff


P3 Quit Method

Quit Articles

  • Your Tongue Position – Park it!
  • Why did I start biting?

ToolBox

  • Fresh Mouth
  • Positive Distraction
  • Motivational app

Take care of your mouth

  • Fast or slow eater
  • Small or large pieces
  • Hard or soft foods

Bronze Reward

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