Building motivation

Before you see the big payoffs (noticeable improvements in your health for example), your enthusiasm for quitting may go down. There are four major ways to ensure your motivation to quit remains high.

1. Have a clear understanding of the big reasons why you are quitting and remind yourself of them on a regular basis.
2. Set a series of realistic short term goals and rewards for obtaining them.
3. Be on guard for negative thoughts and replace them with positive, constructive thoughts.
4. Talk over your feelings with a supportive friend.

Where should you start?

If you haven't already done so, make a list of all the reasons why you want to quit. Be as specific and detailed as possible. Instead of saying I want to be a good role model for children, indicate that you want to be a good role model for your son/daughter, your grandchildren, the neighborhood children who come to visit you. Instead of saying you want to improve your health, focus on a specific condition or illness that is of great concern to you. For example, perhaps you are quitting because you watched a loved one die prematurely from heart disease or cancer. Remind yourself of the loss you feel and that you don't want to do the same thing to others in your life. Remind yourself by carrying a picture of your children or other loved ones and bring it out when you feel your motivation waning.

If you are still smoking, use an elastic band or tape to fasten the picture to the outside of your cigarette package or lighter. Just before you quit smoking, stick a couple of days worth of cigarette butts in a glass jar with some water. Leave the jar where its black, gooey contents will remind you of what you used to put in your body every couple of days.

How do you identify short term goals?

Some of the items on your list of reasons may be more short term in nature. For example, if one of the reasons you are quitting is to save money, put the money you save from not smoking in a glass jar where you can see it build up every day. If you want to feel better, start going for short walks around the block after you quit. Record your heart and respiration rate. Notice how quickly they start to improve after you stop smoking.

You can also set short-term goals. For example, give yourself a special reward such as a hot bath at the end of every day you remain smokefree. If you like movies, treat yourself and a supportive friend to a movie after one week of remaining smoke-free.

How do I develop positive self talk?

Sometimes we think negative thoughts about ourselves. Things like, "this is unbearable, I don't think I can do this". Negative self-talk can reduce our confidence and motivation. If you find yourself thinking negative thoughts, mentally say to yourself, "NO, I'm not going to be negative".

Next, make a conscious attempt to develop positive self-talk. For example, instead of dwelling on a craving, turn it around to congratulate yourself for not letting a cigarette control your life. Consciously decide to do something else instead of smoking to prove to yourself that you are regaining control of your life. Instead of thinking about how bad nicotine withdrawal is making you feel, think about how withdrawal is a sign that your body is healing itself. Remind yourself that it will be over in a couple of days and that you have endured more discomfort in the past for much longer periods of time. For more hints, visit the webpage on developing positive thoughts.

The fourth way to keep your motivation high is to chat about how you feel with a friend. Before you quit, ask at least a couple of friends if they are willing to help you. Tell them that when you call and are feeling low, they should not let you give in to doubt. Ask them to help you remain strong. Tell them that you are asking for their help because you know they will be there when you need it. You also know that, regardless of the outcome of your attempt to quit, they will remain your friends. For more ideas see "getting help from others".

Finally, remember that quitting smoking isn't about willpower. Rather, it is about skill power. For many people, willpower is something you either have or you don't. In contrast, you can make a decision and take actions to plan for success and develop new skills - like preparing for those inevitable days when your motivation to quit may soften.