Make a list of all the reasons why you want to quit smoking. Put this list somewhere you’ll see it regularly. This record can help you during tough times, especially if you slip up and have a cigarette.
Create a “physical contract” with yourself by setting and writing down daily, weekly, and monthly goals. This can inspire you and boost your confidence.
Instead of counting down the days until you can smoke again, count up the days you’ve managed to stay cigarette-free. Tick off each smoke-free day on a calendar. Seeing the ticks accumulate will remind you of your hard work and how far you’ve come.
Treat yourself at each milestone of the goals you wrote down. Make the rewards meaningful – for example, buying something you’ve had your eye on, getting a gym membership, or planning a small dinner party – to celebrate your achievement.
