Your goal: Break the habit of smoking.
Imagine if you continue smoking without changing your habit. Each cigarette adds to the damage, threatening not just your lungs, but your heart and overall wellness. Day by day, you risk losing vitality and precious years with your family. The habit not only harms your body but sets a worrying example for loved ones, potentially impacting their health choices too. Over time, medical bills and health complications could strain your emotional and financial well-being. It's time to envision a life where you breathe freely, jog without gasping, and set a healthy precedent for your family. Commit to change before these unchecked consequences become your reality.
Think of yourself as a healthy and resilient individual who values wellness above all. Embracing this identity naturally supports your journey to quit smoking, aligning with your desire for longevity and vibrancy in life. This profound shift in self-view not only benefits your health but strengthens your family's future as well. Let this new image of yourself inspire actions that bring you closer to living smoke-free each day. Remember, you are transforming into someone who prioritizes health and freedom over addiction.
Achieve your goal using the 4-laws of behavior change
Avoid places where you usually smoke and delay smoking when the urge hits by occupying yourself with another task or going for a walk.
Visualize your lungs blackening with each cigarette and how it drains your energy and finances. Remind yourself of the unpleasant smell and social stigma.
Remove all cigarettes, lighters, and ashtrays from your home, car, and workplace to eliminate visual and situational cues.
Set a rule that every time you smoke, you owe a friend $5 or must perform an unpleasant chore, creating a tangible immediate cost.
Start with small, simple tasks that make progress feel effortless. These easy wins will set the foundation for lasting change.
Your weekly tasks could look like the following
Identify daily smoking triggers and write them down to prepare for avoidance.
Drink water every time you feel the urge to smoke, replacing the action with a healthy alternative.
We've just created a custom Notion template for you, built around the principles of Atomic Habits.