Seven Tips For No-Smoking Day to Help You Quit

Find out how adopting the right mindset can help you overcome obstacles and reach your goal to quit smoking.

1. Break down goals into small easy wins

If you set small, specific steps, research shows that the gradual progress can help you move forward. So, instead of aiming to give up smoking, you might want to start by saying 'I'm only going to smoke 5 cigarettes today' or 'I'm not going to smoke this week'.

2. Use the voice in your head to help you

Psychologists have found that we use our inner voice to help us restrain impulsive behaviour. If we don't listen to the voice urging us to succeed, we’re more likely to give in. Take a moment to remember all the health and financial benefits of being a non-smoker if you are facing temptation.

3. Accentuate the positive

See if thinking about the positive benefits of giving up smoking such as whiter teeth, improved skin texture and health improvements work better for you than focussing on cancer risks or friends who tell you you'll fail. Some people suggest that focussing on the positive works because the mind doesn't want to dwell on unpleasant things.

4. Get a team on your side

You could find it helpful to write down your goals, share them with a friend, write a list of actions you are going to complete then send the friend weekly updates. The focus and accountability works for some people. Maybe it would help you too.

5. Act like a winner

Some people think that, by behaving as if you’re happy, you can become happy. So it's likely that having a positive outlook on quitting will help improve your chances of doing so. Seeing yourself as a non-smoker in future should help you.

6. Don't fall at the first hurdle

Psychologists have found that people persist in solving problems for longer when they’re told the problems are hard, rather than when they think of the problem as easy. Giving up smoking can be difficult – but persistence will win through if you keep trying, even if you occasionally fail.

7. Get expert help when needed

Elite athletes have teams of coaches and successful people have experts they look to as mentors. It makes sense to use the help that is available for giving up smoking. There are tools and tips to help you quit smoking.

If you’re having a hard time dealing with cravings, you can use NICORETTE® QuickMist to help you resist the desire to smoke, rather than just relying on your willpower alone.