Quit smoking, drinking, gambling, or compulsive sexual behaviour — with a method, not just willpower
Método Sin Cadenas is a step-by-step system built on cognitive behavioural therapy, motivational interviewing and relapse prevention, designed to help you take back control when willpower alone isn't enough.
- ✓ Complete guide in PDF (5 parts, 4 addiction-specific modules)
- ✓ The 5-pillar method, applicable to any addictive behaviour
- ✓ Structured 90-day plan with weekly worksheets
- ✓ Exercises and templates ready to print
- ✓ Directory of professional help resources
Why addictions rarely break with willpower alone
Every addictive behaviour follows the same cycle. Understanding it is the first step to breaking it — and it's exactly where the guide begins.
Trigger
A place, an emotion or a time of day activates the circuit, almost always without you noticing.
Automatic thought
An instant mental sentence ("just one", "I've earned it today") justifies the behaviour before you can think it through.
Craving
An intense urge that lasts 3 to 20 minutes. It's brief — and it's the exact point where you can intervene.
Behaviour and relief
The immediate relief reinforces the circuit, and the guilt that follows often becomes the next trigger.
The 5-pillar method
Five cross-cutting pillars, applicable to any addiction, that replace willpower with a trainable system.
1. Awareness and tracking
Identify your personal triggers before trying to eliminate them.
2. Craving management
The "urge surfing" technique for riding out the peak of desire without acting on it.
3. Cognitive restructuring
Recognise and defuse the automatic thoughts that justify relapse.
4. Habit substitution & environment
Redesign your physical and digital environment to cut down on decisions made under pressure.
5. Support network
A relapse-prevention plan written before the moment of risk arrives, not during it.
+ 4 dedicated modules
Smoking · Drugs and alcohol · Gambling · Compulsive sexual behaviour, each with its own toolkit.
Whatever behaviour you want to quit, there's a module for you
How to quit smoking
The real timeline of nicotine withdrawal and how to get through the first few days.
Read the free guide → AlcoholHow to quit drinking
When it's safe to quit on your own, and when you need medical supervision.
Read the free guide → GamblingHow to stop gambling
Self-exclusion, financial control, and why "so close" hooks you more than winning.
Read the free guide → Sexual behaviourCompulsive sexual behaviour
A shame-free approach focused on regaining control, not forced abstinence.
Read the free guide → MedicationQuitting medication dependency
Benzodiazepines, opioids and other drugs: why withdrawal needs to be medical.
Read the free guide →Five parts, one system
Part I — Understanding Addiction
What happens in the brain, the addiction cycle, and the stages-of-change model.
Part II — The 5-Pillar Method
Awareness, craving management, cognitive restructuring, habit substitution and support network.
Part III — Addiction-Specific Modules
Concrete tools for smoking, drugs and alcohol, gambling, and compulsive sexual behaviour.
Part IV — 90-Day Plan
Week-by-week worksheets: breaking the pattern, consolidation, identity, and long-term maintenance.
Part V — Resources and Appendices
A directory of free professional help, warning signs, glossary and sources.
Built on recognised clinical models, not empty motivation
Cognitive behavioural therapy, motivational interviewing (Miller & Rollnick), the transtheoretical model of change (Prochaska & DiClemente), and G. Alan Marlatt's relapse-prevention techniques.
Método Sin Cadenas is an educational, self-help tool. It does not replace diagnosis or professional medical or psychological treatment. If you drink alcohol or take benzodiazepines or opioids daily, stopping abruptly can be dangerous: talk to your doctor before stopping. See the FAQ section for more detail.
One guide, one payment, access for life
- ✓ Complete guide (5 parts + 4 dedicated modules)
- ✓ Guided 90-day plan with weekly worksheets
- ✓ Printable, downloadable exercises and templates
- ✓ Directory of professional help resources
- ✓ Future updates to the document included
Everything you need to know
No. It's an educational, self-help guide grounded in scientifically supported models. It does not replace diagnosis or professional medical or psychological treatment, and this is stated explicitly within the guide itself, alongside a directory of free professional help resources.
A downloadable PDF, designed to be read on mobile, tablet or desktop, and to have the exercise pages printed out if you prefer working on paper.
It includes a common 5-pillar method that applies to any addictive behaviour, plus dedicated modules for smoking, drugs and alcohol, gambling, and compulsive sexual behaviour. You can go straight to the module you need.
The behavioural component of the guide will help, but physically withdrawing from daily alcohol, benzodiazepines or opioids can require medical supervision because of the risk of serious complications. The guide explains this in detail in a dedicated warning and shows you how to take that first step safely.
Yes, you have 14 days from purchase to request a full refund if you feel the guide isn't right for you.
No. You just need the guide and a notebook or blank document to complete the exercises. Some specific tools (nicotine patches, free content blockers, gambling self-exclusion) are mentioned because they're part of the method, but none of them are mandatory purchases.
The first step is deciding today is different
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