One of the most important parts of learning to quit smoking is understanding your motivations for wanting to quit. Wanting to quit for someone else is a sure indicator of likely failure — successful quitters quit because they want to, not because someone else forced or guilted them into quitting.
Think about why you want to quit
1. Decide for sure that you want to quit.
Promise yourself that you’ll do it. It’s okay to have mixed feelings. Don’t let that stop you. There will be times every day that you don’t feel like quitting. You will have to stick with it anyway.
2. Find reasons to quit that are important to you.
Think of all the possible reasons to quit, including those that may not be directly health-related. While health-related reasons are the most powerful (lung and associated cancers strike smokers at greater frequency and earlier than in non-smokers), other reasons may also help motivate you:
- I will feel healthier right away. I will have more energy and better focus. My senses of smell and taste will be better. I will have whiter teeth and fresher breath. I will cough less and breathe better.
- I will be healthier the rest of my life. I will lower my risk for cancer, heart attacks, strokes, early death, cataracts, and skin wrinkling.
- I will make my partner, friends, family, kids, grandchildren, and co-workers proud of me.
- I will be proud of myself. I will feel more in control of my life. I will be a better role model for others.
- I will no longer expose others to my second-hand smoke.
- I will have a healthier baby. (If you’re pregnant)
- I will have more money to spend.
- I won’t have to worry: “When will I get to smoke next?” or “What do I do when I’m in a smoke-free place?”
- I will have more time for myself, instead of taking cigarette breaks, rushing out to buy a pack, or searching for a light
- I will be able to walk up stairs without being short of breath or coughing as much
- I will set a better example for my children
3. Write down all the reasons why you want to quit.
List ways to fight the urge to smoke, too. (You will find tips for coping later in this guide.) Keep your list where you’ll see it often. Good places are:
- Where you keep your cigarettes
- In your wallet or purse
- In the kitchen
- In your car
When you reach for a cigarette you’ll find your list. It will remind you why you want to stop.
Cancer Institute, N. (2009). Why Should I Quit Smoking?. Psych Central. Retrieved on January 30, 2015, from http://psychcentral.com/lib/why-should-i-quit-smoking/0001544
Last reviewed: By John M. Grohol, Psy.D. on 30 Jan 2013
Published on PsychCentral.com. All rights reserved.