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Newbie Quitters

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Take a Breather

Posted by JACKIE1-25-15 Jul 17, 2019

There are times that so much is going on in our lives that we have to stop and take a breather.  Well, if you can't stop, how about slowing it down.  Your journey will have a better chance to continue. Early on in my quit if I got EXcited, Upset, Angry, Fearful it would be a smoke.   I would try my best to remain calm and slow things down. That may not have always worked; but with practice, I learned that breathing was a great cure for getting through a craving/relieve stress.


Today in Virginia it is HOT!. It probably is hot in other places too but f you are curious of what hell maybe like you could come here.  Just kidding I am not complaining.  I take whatever I am given.  Can't change it, so I  just adjust.  Thank God for AC. Anyway, as I am on my way out in this heat while getting into my car I noticed I was taking in air and blowing out air.  I thought if someone saw me now they would wonder what is the world is wrong with me but that is what I do.  Automatically, it is still my #1 tool kit skillset.    We have always heard to take a deep breath to calm down.  Even taught to breathe deep when having babies.  We have a tendency to just pass it off and never give it a try.  So I am passing this crave buster tip . to you.  BREATHE  It works  After 4 years 5months it is still an automatic release of stress for me.  NOPE  Today was a reminder. The very best part, I can take it anywhere I go and it really WORKS!  Whatever you are going through...



The journey continues...


Goodness Gracious

Posted by Debfawcett Jun 13, 2019

Day 8 ...  cravings are a kickin ... good thing I know how to kick too.  So I'm going to get real. Anybody out there other than me challenged with a mental health diagnosis?   I've  been in therapy for years and whats cool is I get to pull from the skills I've learned to fight against this addiction. Let's call it what it is.  Today and yesterday have been like nails on a chalk board.  But I read and  re read the info on this website.  Its amazing.  Thank you to all who are willing to put themselves out there to help newbies and oldies.     


Yaay ... still smoke free

Posted by Debfawcett Jun 10, 2019

Day 6 ..... thank you Ex Community for your support.  Chewing straws has really helped.  Broke out a new puzzle that I saved for my quit date.  It certainly keeps my hands busy



Posted by Alicatsam May 18, 2019

I'm on day 11 and it's all day rain and I'm in the last smoking-allowed building in the city. Rainy weather makes the cravings worse, and of course I don't have to go out to smoke. Roommate has cigarettes and there is a store right across the street.

I started to panic so I put in a patch a little while ago.

I'm trying to hang in there until I have to go to work in less than 2 hours, where I can't smoke indoors. 

Hard to focus on anything else, hard to distract from the thoughts with reading or watching or doing anything.

Just trying to hang in there another couple of hours. 

There's also the thought of having to put rain gear on myself and my dog and the 20 min walk in the cold and rainy to get to work. That makes me need a calming smoke too.

I'm gonna try chewing on sugar free gum until I feel sick. I got the nicotine gum too, but that makes me cough and feel nauseous after a few chews.


Baby Steps

Posted by JACKIE1-25-15 Apr 25, 2019

To all the newbies and anyone starting over. Take Baby steps you will go further.  One day at a time even if you have to break it down to half a day or 3/4. 

If necessary take it by the hour OR  a minute to make it a lot easier. 

Quitting is doable with a plan...

It is not a race (Breathe) but a journey which is doable. SHNNP

Stay close,

Hang tough,

Never give up,

Never give in

Protect your quit.  

Image may contain: text

In this journey to quit, we know our ultimate destination (to become tobacco-free), yet focusing too far into the future can make us impatient with the present, frustrated with the bumps along the path.  When we set manageable goals for ourselves, it can become easier to concentrate on moving forward, one day at a time.

Dr. Hayes,  Mayo Clinic 5/11/16Baby Steps 

Most people believe they are not extraordinary and they will never do anything special with their life. They don’t want to get their hopes up because they have been disappointed in the past, therefore are reluctant to aim for particular goals in life for fear of failure. It has often been said, “If you don’t aim for anything, you will probably get it".  We are bigger and stronger than we think. We are bigger than a cigarette.  Stronger than a bunch of dried of leaves dipped in nicotine wrapped in paper. 


Be of good courage that you can quit.  Yes, it is a challenge which requires the willingness to let it go not will power.  It takes a willingness to do whatever is necessary, by any means necessary to overcome the grasshopper mentality to quit smoking.  Education is the greatest key to a successful quit.  Arm yourself with knowledge about nicotine addiction.  Read, Study, Research.  Educate your way to freedom and get rid of the grasshopper mentality. 


A grasshopper mentality is the death of dreams and goals, and usually prevents people from having big dreams and plans for the future. Believe that you can achieve. Don't let fear dominate your thinking.  Several routes to overcome the grasshopper mentality here at EX is to read/listen to positives instead of negatives,  Positive Affirmations and Support make a pledge everyday Daily Pledge.  Commit to your quit.  Bookend your days @EX.  We are here to support you. 


“You are more than conquerors through him who loved us.” Romans 8:37

You can do this.  All things are possible if you believe. 


Work your quit. 

From day one be on the"mission ". 

The mission to do what?...

  • To let it go...WILLINGNESS
  • To never ever take another puff again. NOPE. 
  • To change your stinking thinking that you do not need or have to have a cigarette. REPROGRAM
  • Start thinking you can quit and you will. DEBUNK the brainwashing
  • To do it no matter what is happening in your life DETERMINATION
  • To EDUCATE  yourself about nicotine addiction. THE KEY TO SUCCESS
  • To come here when you need help.  Don't "try" to do it alone. GET SUPPORT
  • COMMIT and PLEDGE to do whatever is necessary.  Daily Pledge
  • Be WILLING  to change people, places and things if they are a hindrance. 
  • To be PERSISTENT  and PERSEVERE to get past the rough days.  
  • Draw from your Spiritual inner strength  and PRAY that you will make it  NOPE
  • Say "Yes I can instead of can't". Make it your Mission!
  • To do what is necessary to change your life to never ever take another puff. 
  • Make staying quit your Mission, PROTECT YOUR  QUIT it is your own.

You own Mission in life can be pursued with almost religious enthusiasm and be successful in making those changes.

 Self Talk

What you say to yourself matters.  Whatever you tell your brain has a major impact on your life and your quit smoking journey.  If you are constantly feeding your brain negative thoughts.  What will you get? ….Negative results

The goal is to Debrief, Debunk  Deprogram the stinkin thinkin. 

In order to do that we have to wash the brain of the brainwashing with Self-talk. 

 Let’s just look at a few.

 “I can’t do this”. ( you have already given up).  Say: Yes, I can do this!

“This is hard”.  (That is a reality when it comes to quitting smoking.)   Yes, it is hard but I can do it!

“I am struggling”. (Sounds like you will never make it). This is a "challenge" that I can meet.

 “I will never make it”.  Keep telling yourself... I am going to make it. No matter what!

“I never could do anything right”.   Say I can do this!  I won't give up.  

“I am so stupid”.  (You are doomed if you keep saying this one.)   What a man thinks so is he.

“I look terrible”.  (How about a makeover with the money you save.) Get out of your rut.

Make yourself pretty.  New way New life.  Tell yourself GOOD things

“I can make it.  I can do this.  I am beautiful, I am smart,  I am a nonsmoker. 

I am a conqueror.  I am a winner.  Yes, I can. No matter what comes I will not fail.  I am good at what I do.  I am worth it”.  

Change what you are telling yourself and change your life.

 I am a nonsmoker ."  "I don't do this anymore.”.

Create your own positive self-talk  You can take it wherever you go. 

Say it with fierceness. Practice it in the mirror. 

Hum it, recite it. sing it, cheer it, blog it, think it, believe it. achieve it, be it...!

Say it with fierceness. " I can do this NOPE". 



Posted by JACKIE1-25-15 Jan 26, 2019

Some of the newbies may not know me. I don't usually talk about myself but today for the newbies I will. Of course, this is just a highlight, like speed dating. So let me get started. Some may say I am hardcore   Others may say I am real or just plain crazy. I have been called worse but thank God for forgiveness.  My dad says I am smart, most parents do. I call it down to earth and honest.  I think I am funny, caring but very direct. I am so much a bottom line person that sometimes it sucks if you are on the receiving end. Just a heads up.  I am not perfect.  I am still a work in progress.   If you are still living we all are.  I don't believe in holding grudges they are stifling and take too much energy. Yuck!  Just the thought leaves a bad taste in my mouth.  I can easily let go and let God.  Amen. If I say something to offend you let me know.  I am not a mind reader.  If you don't like me, I can accept that too.  I will do my best to honor your wishes. I think fair is fair and will speak out on it when I feel I have to.  Some call that opinionated, My EXcuse, I think it is just in my genes.  When I say I am done, I am done. Bottom line.  I can be hard headed but for some reason, it is hard to be done with someone who gets lost on their quit smoking journey.  I believe I learned that from "Lady E elvan,  and Marilyn.H.July.14.14.  they never give up on anyone, plus I have witnessed the deaths of those who lost their way. (sigh) Therefore, I may be a bit hardcore because of the reality of death if you get permanently lost.

I learned late in life that I have no control over someone else's, thoughts, opinions or actions so I have to remind myself such and every now and then put duct tape over my mouth. I believe in the Holy Trinity, that I can do all things through Jesus Christ who strengthens me. Without Him, I could not have come this far. I have been here for 4 years.  If given a chance I may have a tendency to grow on you.  lol   Yes, I must admit that I am a "little itsy bitsy teenie weenie" hard headed.  My only goal is to help and in that helping, I will be as honest as possible.  Yes, we addicts get offended when our addiction is challenged or questioned.  I often say to myself, "what if I allowed myself to give up just because I did not like what or how someone said something to me about my addiction"  Sure it possibly could have been said in a better way, especially to a newbie. We are all human and come short. My opinion, however, I had made a commitment that no matter what,when.,where who, how I was not going to give up.  No one could run me away.   Not even my own addiction. (hardheaded/hardcore)  btw I call a spade a spade. Now I can't be kept away.  Gee, I am growing.

  I do not have all the answers but in my hardcore mode, I can tell you that giving your quit 100% + can make a difference in your success.  No, it is not easy.  You will have withdrawals, urges, cravings and at times may want to pull your hair out.  You may have to ride an emotional roller coaster to start.  Dealing with insomnia or a partner that still smokes may be at the top of your list.   You may gain a little weight but ALL of it is worth it and quitting is DOABLE.  It is not easy, however, it is not as hard as you THINK,   Change the way you think you can change your life.for the better if you just take the first step.  1) Get a PLAN My EX Plan | BecomeAnEX . and 2) WORK it.  WORK your QUIT !

I remember one of the elders saying there is a time in our lives that we just have to “grow up” and stop depending on a drug to take us through.   Yes, a DRUG that's what nicotine is.  Get mad and get rid of all the lighters, ashtrays, butts, cigarettes etc.  Whatever is in sight that reminds you of smoking get rid of it!  Stop holding on!  If you hold on to cigarettes you should question your quit.   Say No More!  Do whatever is necessary to get started or back on track.  Who wants to be smoking for the rest of their life?   If you are serious about quitting no matter what, NOPE (not one puff ever) you will/can quit.  Those who give themselves an out with doubt may not make it. Step out on faith one day at a time and do this. We are here to help not hurt. Our emotions can be gentle when we first quit. Give us a chance. Give life a chance. The life you save is your own. Get ready, hold on for the ride to freedom from nicotine.  We are here to support you.  




Taken for Granted

Posted by JACKIE1-25-15 Jan 14, 2019

Early on my quit smoking journey, I was literally floored when I was advised not to be too confident.   I did not quite understand and could not believe what I was hearing.  I always believed confidence was a great thing to have.  As time passed seeing the slips, fall downs, relapses, mistakes, mishaps I fully understood.   I will not tell you to not be confident.  Yes, we can be confident BUT do NOT take your quit for "granted" no matter what day you are on.  "Taken for granted" is when you have something valuable and you do not take explicit actions to nourish, preserve and flourish it.

   Okay, so you are off to a fantastic start and you are pumped up.  You are EXcited to have finally stopped smoking.  I am writing this blog to let you know that no matter what day you are on the newbie quit has to be continuously loved and nurtured so it will develop to maturity.  This is a forever process that can not be rushed.  I will try my best not to burst your bubble so it is okay to be confident but don't take your quit for granted. 

These are a few signs that you may be taking your quit for granted: 

  • You rarely check-in or not at all.  
  • You don't think it is very important to read the suggested material
  • We send you a message and you do not respond.
  • You do not want to follow the advice of the Elders.
  • You choose not to come here when you have a problem. 
  • You figure you have a few days under your belt so you have got this. 
  • You start to think that you can do it alone and you do not need the support of EX. 
  • Oh, what a slippery slope you start to slide when you drink alcohol prematurely.
  • You don't have a tool kit ready to go at all times or perhaps you don't know what a tool kit is. 
  • You are in denial that you are an addict and smoking is just a "habit" that you can stop anytime.
  • A sure sign you are taking your quit for granted when you act on, "Oh I can have just one puff, one puff will not hurt."  WRONG!@!!!!  This will take you to full-blown relapse.
  • When you start making EXcuses in your head to smoke and you stop thinking no matter what NOPE
  • When your quit is not the number one priority above people, places, or things your quit is definitely being taken for granted and you may be on the brink of losing it.   My advice is to hold on tight, take a deep breath and tell yourself that no matter what is happening in your life I will NOPE and never take my quit for granted no matter how far I am on this journey.  I will do whatever is necessary to be smoke-free.

Here are few blogs that may help make a difference.

Congratulations on Your Newborn Baby Quit! 

What's in YOUR Tool Box? 

Stay Connected 




Day 9

Posted by Hukijunlik Nov 29, 2018

Tonight will be 9 days of not smoking. The last couple days I've been craving even more than I did the few days before. Blehhh. Tonight I'm wondering if I'm going to stick with this, if it's worth it. I kind of thought it would be getting easier...


37 Hours

Posted by missellen Nov 29, 2018

I am back and I am 37 hours into my quit.  My quit date was originally due to be 11/12, then I decided to change it 12/1. Then I got a call Tuesday offering me a job--a job I've wanted for a long time. A job that pays me $14k more a year than my current job and allows me to work from home three days a week. A job that has a strict no nicotine policy and that tests for it during their routine drug screening.  So, I threw the cigs away after that call--37 hours ago.  


I'm not yet scheduled for the test--I'm not sure when it will be; early next week, I assume. Although, the position doesn't start until 1/2/19, they usually want to get this stuff out of the way to ensure they actually will hire you.  


Will that be enough time to pass a nicotine/cotnine test?  If the test is say, Tuesday or Wednesday of next week?  I don't know if it's blood or urine. Needless to say, I'm a wreck worrying about this.  Ah smoking, the gift that keeps on giving.


Yesterday was hellish--probably the worst I've ever felt going through a quit.  I was so out of it and muddled. I left work early, came home and basically went to bed.  This morning is a bit better. I had some coffee and managed to take a shower and clean my kitchen.  I'm getting ready to grocery shop for my mom before I go to work.  I'm armed with lemon water, lifesavers, carrots and gum. Let the games begin!


Enough is Enough

Posted by JACKIE1-25-15 Nov 25, 2018

  I was tired.  Tired of smelling the smoke.  Even after smoking over 40 years I never liked the smoke stink.  Funny huh!  and I still smoked.  I would wash my hands after smoking to get rid of the smell.  Sprayed my clothes, hair, house, car to get rid of it.  Being pretty much a closet smoker, I thought I covered it up very well.  I was tired of the hiding, deceiving, wasting time and MONEY.  Whoa!  I had enough.  Why oh why could I not get rid of my "vice"?  (nose in the air kinda sorta vice) lol.  What took me so long to get to enough was enough?  I had a few shortlived quits before what I consider my final. Frankly, I did not give it my all. Something had to CHANGE!!!  I had truly had enough and it was time to really face this demon head on.  Not for anyone else, but for me.  With a made up mind my next quit would be it!  There would be no turning back, no matter what.  Haha. and that is what they say here. No matter what. Go figure. 

 No matter what is happening in your life is no reason to smoke it  is just an EXcuse. Reality ChecK!  Okay, so I got that.  They even had a list of EXcuses to make the point more clearly. (see link below) 

I am telling you as the elders told me.  It was time to grow up and stop being selfish. Exact quotes. Yep.  I even read somebody tells someone to put on their big girl panties and grow up.  Yes,they did.  The elders did not hold back any punches.  Some of you would not have made it then, for real. Only the strong survive.  Okay, so I am laughing right now.  That's what they said. Smoking is a selfish and childish act that takes you away from your loved ones.  When others are enjoying one another, you are/we were somewhere getting a fix.  Just like an addict.  I had enough!  The EX community told me that all I had to do was NOPE. Really, that's all?  Just kidding.  What the heck was that? I was told, "Not one puff ever".   Okay so let's see where this is going.  I was told I should read the suggested material.  One of the books was Alan Carr's Easy Way to Quit Smoking.  I read the pdf format online and then purchased my own updated book from Amazon.  I was told to visit the EX site on a regular basis.  I did. Other sites to visit were also suggested.  I did, day in and day out until my eyes felt like grit was in them.  You don't have to wear your eyes out as I did, just be here.  I was just so obsessed with learning about nicotine addiction, what's in a cigarette, what happens when you quit smoking, things to do instead of smoking, how to have a successful quit.  Reading elders blogs of their experiences wisdom and advise that I forgot about my eyes.   They told me to come here first if I was having a problem.  I did.  I came here for help and support and that's what I got. Help. No one could do it for me, they could only help.  I had to do the work to make it work by never giving up, never giving in no matter how challenging it seemed. I worked it by studying, reading, blogging, researching and asking questions. 

I was told I had to change the way that I thought about smoking. "Get rid of the stinkin thinkin". You would hear someone holler that out on any given day.  They told me I had to debunk the programming that I really did not need a cigarette. It did not happen overnight.  It took time to get there but it was worth it  I know for a fact that I can continue this life without smoking because I have the tools.  Quitting smoking had its ups and downs but it is so doable and I am on the freedom road. 1400 days worth.  You can too if you just go on and do it, follow the guideline below. Have you had enough?   One of the hardest parts is getting started so jump in.   We all have to go through the good the bad and sometimes the ugly to get to the real freedom.  Have no fear you will not die and it is so worth it. 


Foundation For A Successful Quit 

Another site to visit.

Things to do

Activities you can do to keep yourself busy instead of smoking 

100+ Things to do instead of smoking 

Newbies: Start Creating Your Tool Box! 

Debunking the lies

 Big Tobacco Lies and Deceit Lies  

A few Elders Blogs

 Fear of Quitting , Become Quititude Acceptance - my hardest part and my best advice to you 

Also, take the time and Go to

Best of EX  to read.

FYI. If you have a question use the search tool. (magnifying glass at the top right) 

If you can't find the answer, ask.

Support is here. 


DOF 1400 Yay Me. 


Made it through 5 days!

Posted by Wisteria Nov 6, 2018

Today is day 6.  I'm alone today with the pups.  My husband is off to the voting station where he is a Deputy...keeping people in line and making sure that things go smoothly.  I can't wait for this election to be over because I'm sick to death of all the horrible ads on tv and radio.  I voted early just to get it over with.  


Yesterday I went to Pulmonary Rehab for evaluation and planning.  I was thrilled that my sats were 99 when I got there! I was recently diagnosed with COPD, but I already knew I had it just from the symptoms I've been having.  You'd think when I lost my mom to it 5 1/2 years ago, it would have been a wake up call, but no.  I continued to smoke.


You'd think that being diagnosed with cancer last year would have been another wake up call.  Again, no.


Two trips to the ER because I couldn't catch my breath...what they called "Panic Attacks."  I knew what it really was, but didn't say it out loud because I was in denial.


Everyday breathing getting more and more difficult, and me saying to myself silently every time I lit a cigarette, "You're killing yourself."  There was a small part of me that said, "So what?"  How do I reconcile that?


Going through horrendous cancer treatment and smoking while doing it.  My oncologist telling me that my chest CT scan showed emphysemic changes and I should stop smoking, but NOW was not the time for that...get through treatment and deal with it after.  One and 1/2 years after ending treatment I FINALLY decided to do something about it.  Here I am.


I'm using Chantix.  It's doing exactly what it's supposed to be doing.  I'm not having any bad side effects and I think it's keeping my cravings down.  I just refilled my prescription yesterday.  It's expensive stuff, and we make just a tad too much to qualify for free or discounts.  It's only a few dollars more than cigarettes would cost and in my opinion a much better bargain.  I can get free patches, gum or lozenges in my state, but I don't want to substitute nicotine, I want it gone from my body.


After yesterday's evaluation, going over all my medical history and meds, etc. the exercise physiologist had me walk around the room for 6 minutes.  I was walking and talking at the same time and my sats dropped to 91.  I forget what my heart rate was, but it wasn't bad.  I have sciatica still in spite of back surgery last summer and that was acting up a bit while I was walking, but it wasn't horrible.


We spoke about all the things I'd be doing there twice a week to improve my lung function and other things too that will help with my pain issues.  I've been sedentary for so long, I have very little muscle tone.  I've noticed that my breathing is already a little easier after only 5 days not smoking.  I feel a tightness across my middle where my ribs meet my diaphragm, but I can breathe with my diaphragm again, which is something I couldn't do a week ago.  She told me that after about 3 months that should improve somewhat.  At this point, ANY improvement will be an improvement.  I just don't want it to get worse, so I'm going to do everything in my power to stay quit and follow their directions.  I'm using 2 liters 02 at bedtime, but haven't noticed a difference.  She suggested buying an oximeter to check.  If I can get up over 90 and stay there, I can lose the 02 at night.  I hope I can.  I'm finding it to be annoying and uncomfortable.


I have an Albuterol rescue inhaler that I've used twice a couple of weeks ago.  That's my only lung med.  I'm on enough other meds for other things that I'd just appreciate not needing any others unless absolutely necessary.


At one point I was left in the consult room alone, after speaking to the R.N. and waiting for the physiologist.  I thought about how easy it would be to stop at a store and buy a pack.  It was the first time I was alone, with a car since I quit on 11/1.  Today, I should really go to the pharmacy to get a script filled, but I'm afraid to go out alone, in case the urge to buy and smoke comes on strong.  Today is day 6 and it's still early morning.  I have a long day to get through by myself...and it would just be so easy...Part of me wants to go to bed and sleep through the cravings, but I know already that a cigarette is the very first thing I think of upon waking.  It's actually the very first thing I think of in several situations.  My husband grumped at me two days ago.  It wasn't even a bad grump, but immediately I thought of a cigarette.  If I had any in the house I think I might have grabbed it and gone outside to smoke it.  Almost an "I'll show YOU what happens if you grump at me." kind of thing.  I realize how ridiculous that sort of thinking is.  It wouldn't hurt him a bit, but it sure would hurt me and my self esteem.


Part of this seems surreal.  Like I'm not even doing it...but I am.  I really am.


I just keep coming back to this site with all you EX'ers and I get motivated again.  Then there are times, when I've had enough and all the talk about smoking just makes me think I want one I take a break.  I'll keep coming back because it's obviously working for you and I have to give it the chance to work for me too.  Maybe I'll even be able to contribute to someone else's quit in some positive way.  Passing it Forward would feel really good.


This is my first blog post and it feels like I've written a novel.  If you read it and got to this point, I give you credit and my thanks.  It's not humorous or enlightening.  It's just what's going on with me.


Time now to go distract myself with something besides thinking of not smoking.


That's all for now.





Posted by JACKIE1-25-15 Nov 4, 2018

I just returned home from a weekend getaway and I am checking in to see what is going on!  I hope all is well here. This is just a quick note of thoughts to my EX-community friends.  My title may make you think this note is about setting a date but it is about when and how you can quit?  Well, the true fact of the matter is; it is not by your power nor by your might. Neither by your willpower but by your own willingness

You will quit smoking when you are:

Willing to relearn your thinking, remove the brainwashing to accept mentally you don't "have" to smoke.

 Willing to make necessary changes in your lifestyle to be free from the clutches of nicotine.   

Willing to change people places and things if necessary.

Willing to educate yourself about nicotine addiction.

Willing to accept that smoking is a drug addiction and treat it as such.

Willing to recover from the addiction one day at a time.

Willing to let it go>>>step out on faith>>> believe that you can. 

Willing to go through whatever is necessary  NOPE. No matter what is happening in your life!

Willing to make you, your health and family a priority over smoking. 

Willing to eliminate the selfish act we have performed that separates us from loved ones.

Willing to take your life back from the chain of addiction and hold on to it.

Willing to ask and accept help/support when you are having difficulty. 

Willing to give it your all and believe that you can.

Willing to see that your life can be better without smoking.

Willing to start this journey and never look back. 

Willingness makes it all doable.

When the willingness is great the difficulty is small.

This is WHEN  you will succeed.