Step : 1
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List your top three reasons for quitting.
Know your reasons for quitting: Before you quit, you must have a reason to quit - or maybe several reasons. Health, looks, and money - these are the most common reasons. Whatever your reasons, the important thing is that they are important to you - personally! Write down your top three reasons on a piece of paper that can easily fit in your wallet. When you have an urge to smoke, pull out this paper to remind yourself why you want to quit.
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If you have reasons other than the ones stated above for Step 1, please mention the same reason in the text box provided. |
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Step : 2
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List your top three reasons for continuing to smoke or using other tobacco products
Understand your reasons for continuing to smoke: Many people continue to smoke because they 1) are physically addicted to nicotine; 2) are psychologically addicted ? smoking relieves feelings of stress and keeps one occupied; and 3) associate smoking with lifestyle activities, such as after a meal or that first cup of coffee. Although it may seem insurmountable to overcome these three components, people just like you quit every day. Motivation and commitment are the keys to quitting. Be honest with yourself and decide if you are ready to quit. Only you can make this decision.
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If you have reasons other than the ones stated above for Step 2, please mention the same reason in the text box provided. |
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Step : 3
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Weigh the pros and cons of quitting. Rate your level of commitment to quit from 1 to 10 (with 10 being the highest).
Weigh the pros and cons: When you compare the reasons you want to quit (pros) with the reasons you do not want to quit (cons), how would you rate your level of commitment to quitting? The higher your level of commitment is, the better your chances for successful quitting are. Maybe you are not really ready to quit yet. If you are not ready to quit completely, you might want to simply cut down on the number of cigarettes you smoke, only smoke half a cigarette instead of a whole one, or limit the places and times you smoke. Even cutting down can reduce the harmfulness of smoking and can make it easier for you to quit when you are ready. Every single cigarette you smoke does some harm to your body. Whether it takes you a month, a year, or even several years, the more times you try, the more likely it is that you will succeed.
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