The Importance of Starting with Small Goals When Quitting

[DhivyaaManickam]

While quitting tobacco often provides many people more “free time”, it is common for many to begin making plans for other lifestyle changes, such as eating more healthfully, working out, or trying to clean/organize their living space after quitting. This may work for some people as it gives them something to focus on.

But, it can also be beneficial when quitting smoking, vaping, or chewing tobacco, as changes to your lifestyle and way of doing things, are all part of this process. And, when you work hard to make changes in one area of your life, that commitment and determination (combined with the results!) often spill over into other areas of your life.

But…keep in mind that quitting tobacco is HARD! And staying quit is HARD! Perhaps adding more to your to-do list on top of what you are already trying to do may not be helpful. So, how can we reach that “middle ground” here?

When it comes to replacement behaviors or things to occupy our time after quitting, it may be helpful to plan for things you either already enjoy or feel you might enjoy doing. If you don’t enjoy exercising, and you plan on exercising to cope with cravings, then you might find yourself in a tough spot following quitting.

Have a plan and a list of things to do that are reasonable and take minimal effort to get started. Plan to do fun things that you enjoy! Keep in mind that you are taking a big step, and working hard to change a lot of habits with quitting, so it’s important to set yourself up for success.

Change is sustainable when it’s done at a pace that you find both challenging AND doable. So, if you are not currently exercising regularly now, rather than telling yourself that you are going to get to that 45-minute cycling class at the gym 3 times a week; perhaps start with 1-2 gym visits a week, beginning with some gentle yoga or a 20-minute walk on the treadmill and build from there!

Or, start with organizing a drawer or two in your home before tackling your entire closet. Being successful with these smaller goals will help you build the confidence to attempt the larger goals later. While making quitting tobacco your priority is paramount, how you begin slowly adding in these other lifestyle changes is a fine balance, and only you can figure out where that balance is for yourself.

What are some activities you plan to incorporate into your new tobacco-free lifestyle? And, how might you “start small” as you set these goals for yourself?

[pcalvert3]

One of my small strategies is instead of having cig then diet coke then cig then diet coke, is to have cig then diet coke then nicotine gum, adding a piece of nicotine gum to add more time in between cigs. I still get that craving in my throat and lungs for a cig after too much time has passed, but at least I have a starting point for the nicotine gum and I can get used to it. This is my initial baby step strategy.

[Barbscloud]

@DhivyaaManickam Another tool that I have always used also worked well for me when I quit smoking.  Making a to-do-list.   Some tasks are big, but many are small.  It can be a major project or simply making a phone call.   For me, it's rewarding to cross items off the list. Those small goals being completed reap big psychological rewards.  

Thanks for another good post. 

Barb

[River529]

My first goal is to change up morning routine. From past quits, I know if I can hold off til lunch time then it automatically takes me further into the day smoke free. Getting to Day 3 smoke free for me will be my break through. Then will power and using aids to keep solidifying my quit.
I have no major changes planned. As you stated, that will defeat me. Slow and steady is best for me. I have small things planned. Re-potting some plants, start cleaning out a drawer etc., sometimes I’ll just take a nap. 
I have told people in my world that I will be avoiding cell too. I have focus time set on it. Text messages have been a trigger I didn’t realize was so huge. Text of problems and people wanting me to engage on the spot. I am taking back control of that too. 
I have told people also that for the first few weeks I have to go into my bubble and need time and space to create a new world for me. 

[Barbscloud]

@River529 All good decisions.  Proud of the steps you're taking to be a success.

Barb

[rmwilson]

Basically ro continue my everyday schedule has followed but without the hassel of finding a lighter making sure that i know where an exit is for a safe get away to smoke smoke. I want everything to be stable and make rash choices

[Bear1961]

I chew a lot of gum but after smoke a cig.  I was chewing to try not to smoke.  🙄

[Donnamoryc]

I am taking baby steps. I am using the patch and zyn If it gets too bad. I also bought a.Fum. And I do that when I feel the urge it’s harmful harmless sorry I try to keep busy. I love gardening and I take a nap. I try not to overload myself with things to do. This has helped me a lot and so has this site.

[DhivyaaManickam]

@pcalvert3  Kudos on recognizing what works for you and taking those small steps. I wish you all the best and thank you for sharing 🙂 

@Barbscloud  Checking things off a to-do list is a great way to get those rewards. Thank you for sharing! and for your kind words 🙂 

[DhivyaaManickam]

@River529 Thank you for sharing. That is great that you recognize text messages are a trigger, especially when people are looking to engage with you and demand immediate responses. Way to go on setting boundaries around what they can expect from you, especially at a time where you are focused on yourself! 

@rmwilson I'm sure that's a good feeling not to spend time looking for a lighter or for a smoke spot. I wish you all the best!

[DhivyaaManickam]

@Bear1961 and @Donnamoryc  Wish you both all the best! thank you for sharing 🙂 

[Donnamoryc]

Thank you very much for the kind words.