Think about why you want to quit
- 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. Stick with it anyway!
- Find reasons to quit that are important to you. Think of more than just health reasons. For example, think of:
- How much money you'll save by not buying cigarettes
- The time you'll have for yourself instead of taking cigarette breaks, rushing out to buy a pack, or searching for a light
- Not being short of breath or coughing as much
- Setting a better example for your children
- Write down all the reasons why you want to quit. List ways to fight the urge to smoke, too. 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.
Reasons for Quitting
Here are some examples of reasons to quit:
- 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 or your partner is 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 smokefree place?"
To read more about this topic, from this and related documents, please see SmokeFree.gov, a web site from the National Institutes of Health and the National Cancer Institute. You might also be interested in our pages on Smoking and Secondhand Smoke.