Building your motivation list
Take a few minutes to write down all your reasons for wanting to quit. Consider benefits to your:
Health
- Reduce your risk of cancer, heart disease, and respiratory problems
- Experience better breathing and increased energy
- Allow your body to heal from the effects of tobacco
Relationships
- Be more present with family and friends
- Set a positive example for children or others in your life
- No longer expose others to secondhand smoke
Finances
- Save money previously spent on tobacco products
- Reduce potential healthcare costs
- Invest in things that bring you joy instead
Personal freedom
- Break free from the control of addiction
- Eliminate the need to plan activities around tobacco use
- Feel a sense of accomplishment and pride
Quality of life
- Enjoy improved sense of taste and smell
- Eliminate tobacco odor from your clothes, home, and car
- Experience less stress and anxiety over time
Make it visible
Write your reasons on a card to carry with you, save them as a note on your phone, or post them in places where you'll see them regularly. Review your reasons daily, especially during the first few weeks of quitting.
When cravings hit, pull out your list and remind yourself why becoming smoke-free matters to you.