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Hello I’m here. I’ve still saved $2224 but the number of cigarettes I haven’t smoked is wrong. I’ve spent the last week in disgust of myself. My supply chains are getting dry. Suckers! Anyway back to pretending I just had one and NOPE. I’m sorry everyone. Not only did I let myself down but you guys too. Don’t say I haven’t. I know how I’d feel if one of you mentors slipped. So.. here I am again. Hope you all don’t mind.

The Journey of Quitting Smoking

The journey of quitting smoking is a challenging one, and saying otherwise would be a lie.

But so is raising children, training for a marathon, or working toward any other challenging goal. Once we choose these paths, it is our commitment to the journey that helps us keep going, even on the days when the only thought is “I want to give in” or “I want to give up.”

If you have had those thoughts, know that you are not alone. They are normal and can be a part of the process.

What matters is what you choose to do with those thoughts.

Because thoughts are just thoughts.

You can acknowledge a craving without acting on it. You can notice the thought, allow it to be there, and remind yourself that you don't have to respond to every thought or craving that comes your way.

When a craving hits, try acknowledging it without giving it power:

“I’m having a craving right now. It’s uncomfortable, but I don’t have to act on it. This feeling will pass.”

If you decide to let the craving pass, remember that the 4 D’s can be helpful tools:

Delay: Give yourself some time before deciding whether to smoke.
Distract: Do something that takes your attention away from the craving.
Drink water: Take a moment to hydrate and give yourself something else to focus on.
Deep breathe : Take a few slow, deep breaths and give your body a chance to settle.

A craving can feel powerful, but you are more than the craving.

You deserve to make choices because they feel right for you, not because a craving is taking over. You deserve to become the person you want to be.

And ultimately, you get to make that choice.

One craving at a time.
One decision at a time.
One day at a time.

Well, here I am with one month no smoke or anything else. Thanks for all your support from the coaches and to the community here. All of you people really helped me and will continue supporting me on my new path. I am struggling from time to time, but it is much quicker to slap the cheeky money on my back. I am keeping him in place and he is no longer controlling me as much. I had a long talk with my coach a few days back about rewarding ones self for the progress. For myself the biggest reward is not picking a smoke up at all no matter what is happening. I go to bed each day with that reward and feel great. Money cannot buy that nor can it give you great health. That feeling for me is priceless. Thanks you all, Cheers Brad.

When Your Brain Starts Negotiating With You

Sometimes a craving does not show up as a strong urge to smoke. Instead, it sounds more like a conversation in your head.

“I’ve been doing well, one probably wouldn’t hurt.”

“I’ll quit again tomorrow.”

“This has been a terrible day. I deserve one.”

“I’ll only smoke when I’m out with friends.”

These thoughts can be surprisingly convincing in the moment, especially after you have been doing well for a while. It can help to recognize them for what they are instead of feeling like you have to argue with every thought that pops into your head.

You can notice the thought, give yourself some time, and continue with whatever you were doing. A thought about smoking does not require an action.

The more times you let those thoughts come and go without smoking, the less power they can have over your decisions.

Hello everyone, It's been a while so I thought I would just drop in and say Hi! This year has been a bit tough but through and through I managed to stay smoke free, amazing what you can do when you set your mind to it. I love reading all the new posts as It brings back a time in my life where I was where you're all at now. What a crazy world we live in. It isn't easy but well worth it. Well my surgery is coming up next week and damn if I'm not worried about it, I've been bounced several times over the year so hopefully it will be over with this time around and still looking after my husband who has dementia and Parkinson's. Enough of that, just wanted to let you know that I'm still hanging around and wish everyone one, success and good wishes for all your quits. Believe in yourselves, take it one day at a time and if life let's you down, start over again. Their's no if, ands or butts here, pardon the pun, you will succeed and enjoy every moment of it. Greg, Liz, Green Meenie, Stanley and many other of the long time smokers won't lead you astray, they are the best friends you'll ever have along with the coaches here on the forum. Take time to say thanks to them as they assist you through the hardest part and remember you're all worth it. Nothing says you can't do this, as I can safely guarantee you that you can. Oh and congratulations to all of you who have joined the forum and on your success be it one day, 1 month or a year. Miss you all. Love and hugs, Lucille.

Hello all!
Back from a few days on the Island for a holiday.
I can now smell so many things I don't think I could before--some random guy with way too much aftershave on, the wonderful smell of the sea. I am enjoying my "new" nose. Though I did smell active cigarette smoke once--breathed it in & sighed. It's ok to still enjoy that smell. Then I move on :)
Nearly at 1 whole year!!!!! O.O
I cannot thank all my friends here enough. You are all amazing ♥

The 10-Minute Challenge: What Can You Do Instead of Smoking?

When a craving hits, it can feel like you need to do something right now. Your mind may start start telling you, "Just one cigarette," or "I can't handle this feeling." But you don't have to make a permanent decision in the middle of a temporary craving. Instead, try giving yourself 10 minutes.

The goal isn't to promise yourself that you'll never have another craving. The goal is simply to create some space between the craving and your response. Set a timer for 10 minutes and choose an activity that keeps your hands, mouth, or mind occupied. You might be surprised by how much the intensity of an urge can change when you give yourself time. 

What Can You Do For 10 minutes?

• Move: Take a short walk, stretch, climb some stairs, or step outside for fresh air. 
• Refresh: Drink a glass of water slowly or make yourself a cup of tea. 
• Breathe: Take several slow, deep breaths and focus on relaxing your body. 
• Distract: Listen to a song, podcast, or short video that holds your attention.
• Keep busy: Wash the dishes, tidy a room, organize a drawer, or do another quick task. 
• Connect: Send a message to someone supportive or check in with community.
• Engage your mind: Do a puzzle, read a few pages, play a quick game, or write down your thoughts. 
• Keep your mouth busy: Try sugar-free gum, crunchy vegetables, fruit, or another snack that works for you. 

What if the Craving is Still There?

That's okay. You haven't failed. Simply repeat the challenge. Ask yourself: "What can I do for another 10 minutes?"

You don't need to defeat every craving forever. You just need to keep making choices that support your goal in the present moment. Each time you successfully ride out an urge, you're learning that a craving can come and go without you needing to smoke. 

Wow, I have made it 3weeks cold turkey. No sniff, or puff but it has not been easy. A few days ago my wife and I were invited to a BBQ at our long time friends place. They are heavy smokers and I really wanted to catch up on time as it is only a few times per year we see them. Right away I was A bit anxious as to how I would deal with it.. All I did was to really engage them in conversation, enjoy the meal, love my close friends and look forward to the days ahead without smokes. Well it worked, but early days and I do have bad cravings on certain moments. Still clean and looking forward to a life without my monkey on my back. He is a cheeky bugger at times, but now my future looks a little brighter. Thanks for being a massive part of my recovery my friends. Brad

The person You're Becoming...

Sometimes we focus so much on what we're giving up that we forget what we're gaining. Quitting smoking isn't just about saying goodbye to cigarettes, it's about becoming the person you've been working toward. A person who can wake up without reaching for a cigarette, handle stress in new ways, enjoy everyday moments more freely, and feel proud of the choices they're making.

There may be difficult moments along the way. You might experiences cravings, doubt yourself, or even have a setback. But none of those moments have to define your journey. Every time you choose to keep going, you're building confidence and creating evidence that you can change. Progress doesn't always feel dramatic; sometimes it's simply choosing not to smoke when nobody else would know the difference. 

Today's reminder: Don't only think about what you're leaving behind, think about who you're becoming. Imagine yourself months or years from now, looking back at this moment and feeling grateful that you didn't give up. You don't have to become that person overnight. Every smoke-free choice you make today is one step closer. Keep Going. Your future self is worth it.