Tobacco cessation involves making many changes in your lifestyle and habits to work towards a new identity: that of a nonsmoker. The journey of making a change can indeed be tough; it might even feel overwhelming at times. So, what can we do to lighten that load?
When we're aiming to create new habits or eliminate old ones, it's essential to find a short-term reward. This could be something tangible like food, clothing, or money; maybe even a new activity or place you’ve been wanting to visit. It’s important that this reward is something you truly relish and isn't something you have at your fingertips every day. Giving ourselves these rewards boosts the chances we'll stick to our new habits, whether that's getting more exercise, reading instead of reaching for a cigarette, or even something as simple as flossing nightly.
True habit change sticks when we weave it into our daily lives. While it might be tempting to dive into big changes for fast results, these can be hard to maintain in the long run. That's why starting small, and building from there, can be a better approach. It ensures we don't bite off more than we can chew.
Think about a behavior you’d like to introduce or amplify in your life. For the sake of discussion here, let's say it's walking, and you want to go from 0 minutes a day to 15 minutes. Now, what about the reward? Choose something that you genuinely love but isn't a daily indulgence. This treat should be something you set aside only for when you meet your behavior goal.
Once you’ve nailed down your behavior and reward, think about a sustainable plan. For example: “If I walk for 10 minutes after lunch, then I get a small piece of my favorite candy.” As you settle into the routine, you can tweak the reward system. But at the start, it's vital to get that reward every time you succeed.
So, what's the new habit you're shooting for? And how will you pat yourself on the back for sticking to it?
