Community Forum

Building Yourself Up, One Goal at a Time 

Quitting isn’t just about stopping something , it’s about starting something new. Every smoke-free day is a step toward the stronger, healthier version of you that you’re building through hard work, patience, and self-belief.

Set small goals and celebrate them:
Day 1 – You showed courage.
Week 1 – You built momentum.
Month 1 – You proved your strength.

Each goal achieved is proof that you can do hard things. Some days will test you, but remember growth happens when you push through the challenge, not when things are easy.

Stay focused on why you started, lean on your supports, and remind yourself: you’re not just quitting , you’re becoming.

Keep going. You’re building something amazing which is YOU! 

It is 3 weeks today! Last 2 days were super hard for some reason. I think last 2 days were the hardest out of all other days! I wanted to smoke (well my addiction wanted me to smoke) all 48 hours , no brakes, except for sleep. I was mad and frustrated. I expected that at the beginning, but not after 19 days being smoke and nicotine free! But it is so much better today! I am so proud of myself! I didn't cave, even though I wanted to so bad!
Good luck to everybody and don't give up!
Natasha

I'm on day 3 and today's been the hardest as it was back to school after the weekend which is when i'd usually vape the most, but miraculously i made it through. It's kinda crazy to think i started vaping (on and off for the most part) 7 years ago when i was only 15. I got close to slipping today but what made me feel a whole lot better was when i admitted to a professor of mine that i've not been doing great cuz i'm trying to quit vaping she made a joke about how the only thing that gets her through stuff a lot of the time now is nicorette lozenges and that she was sucking on one right in that moment. Made me feel a whole lot less embarrassed about the fact that i was even doing it in the first place and that even people who are in a superiority position know the struggle.

I made it to Day 28. That was one of my goals when I started and on Day 2 or 3 it seemed a world away, yet here I am... new dishwasher, new jacket and new trousers to show for it. Its amazing how much cash has been saved. Its worth the effort... now what else do I want to buy? lol. Onwards and upwards.. the future is bright.

I feel more energetic and my smell and taste have really improved. This has definitely been a good life choice.

Hello all, February 26th ( in 3 months) will be my third year smoke free after 38 years of smoking. It's been one of the best decisions of my life. I noticed my weight increased a little after I quit but it stabilised within a few months. Since my quit date I've had one hip replaced and have been waiting for the other hip replacement surgery for about 8 months now.
Anyway, because my hips are bad, my mobility is extremely limited. As a result I have gained around 80 pounds. I have been struggling with this weight gain and immobility. Idle minds being the devil's play ground, the thought of having a cigarette has crossed my mind a few times recently. It occurred to me that smoking used to curb my appetite. It's popped into my head more and more often lately.
Any advise for someone who can't exercise or do much of anything really. I'm not eating junk food, in fact I'm eating quite healthily. I just can't burn calories as I or anyone else typically would.
I just don't want to fall back on cigarettes after 3 years smoke free.
Any ideas at all would be helpful.

Hi everyone :)
Years ago I tried vaping as a way to quit smoking but could never get the hang of properly inhaling & so would go into a fit of coughing every time. I've long since gotten rid of the vape.
I still find the mouth spray to be the most effective when I have strong cravings. And jigsaw puzzles :) I get so incredibly involved in them I can play for hours on end & the time flies. So that is my distraction for when it gets hard.
I still think about smoking every day & how much I enjoyed it. & I do miss it.
But I've invested so much this time I really want to continue. For my health as a priority.
2 months 8 days not a single smoke! Over 1K in cigarettes not smoked & 1K dollars saved :) Bought myself some new pants this weekend as a reward.
Sorry this is so long just wanted to update everyone :) Let's do this together!

Stop Hiding in Shame After a Relapse! You Still Deserve Help and Healing. 

So many people who experience a relapse, whether it's going back to smoking, drinking, vaping or any other habit they were trying to leave behind immediately feel an overwhelming wave of shame.  That heavy, sinking feeling that whispers, "You failed again," or "you'll never change." Shame is one of the most powerful and destructive emotions because it convinces you to hide. It tells you that you don't deserve support, that you'll be judged, that everyone will be disappointed. An so, instead of reaching out for help, you disappear. You isolate. You turn inward, carrying your pain in silence. 

But here's the truth you need to remember: relapse is not the end of your story. It's not even the opposite of success, it's part of it. Real growth is rarely a straight line. It's messy, emotional, and full of setbacks. Every person who has ever made a lasting change had fallen, doubted themselves, and had to start over. What matters most is not how many times you slip, it's how many times you decide to get back up and keep going. 

When you isolate because of shame, you feed the very thing that keeps you trapped. Shame thrives in silence. It grows in the dark and loses power only when it's spoken out loud, when you share your struggle with someone who listens without judgement. By talking about what happened, you not only release the pressure but also make space for healing, understanding, and support. Because the truth is: you were never meant to do this alone. 

Recovery, in any form is not a solitary path. It's a journey built on connection, compassion, and community. The courage to say, "I slipped, but I want to try again," is one of the most powerful acts of strength there is. It's easy to keep going when things are goods, but real resilience is proven when you decide to stand back up after falling. That's when your growth becomes undeniable. 

Maybe you feel disappointed in yourself. Maybe you feel like you let others down. But please remember: you are not defines by your relapse, you are defined by your response to it. Every time you choose to rise, you prove to yourself that you're still fighting for your life, your peace, and our freedom. You didn't erase your progress; you just took a detour that can teach you something valuable about your triggers, your limits, and what you need to change next time. 

Think of it this way, relapse is feedback, not failure. It's your body and mind saying, "There's still something here that needs healing." It might be stress, loneliness, grief, or emotional pain that hasn't been processed. And instead of punishing yourself for it, you can use that information to build a stronger foundation for your next step forward.

Reach out. Talk to someone. Come back to your support group, your coach, or your online community. There are people who have been exactly where you are, people who understand the same, the guilt, and the frustration and they're ready to listen. You don't have to fix everything overnight. You just have to not give up on yourself. 

Healing is not linear. Growth is not perfect. You don't need to be flawless to deserve support, you just need to be honest and willing. The strength it takes to admit your pain and keep going is far greater than the strength it takes to pretend everything's fine. 

So today, instead of hiding, choose courage. Instead of letting shame silence you, let it remind you that you care deeply about your progress and your future. You're still worthy of love, help, and healing , especially now. Because every comeback begins with a single choice to stop suffering alone and start walking back into the light. 

Every moment you choose not to smoke is progress 

Every moment you choose not to smoke, even the ones that feel insignificant, even when no one notices, is a quiet victory. It’s proof that change is happening, deep within you. In that single moment, you’re not just resisting a cigarette; you’re rewiring your brain, healing your body, and reclaiming your power from addiction. 

Progress isn’t measured only by the big milestones: one week, one month, one year, but by the countless smaller choices that make those milestones possible. It’s in the moments when you pause, breathe, and let the craving pass instead of giving in. It’s when you find another way to soothe yourself like taking a walk, sipping water, talking to someone, or simply sitting with the feeling until it fades. Those moments might not feel like much, but they are the heartbeat of your healing. 

Every time you say no to a cigarette, you are saying yes to yourself, to your health, your peace of mind, and your future. You’re proving that you can face discomfort and come out stronger. What once felt impossible begins to feel within reach. Each small victory is a step toward freedom, and every step counts. 

Healing happens quietly. You might not feel the transformation right away, but beneath the surface, your body is repairing, your lungs are clearing, your mind is learning to find calm in new ways. These small, steady choices are how you build a life that no longer depends on nicotine to feel whole. 

Even on hard days, especially on hard days, remember: progress is still happening. The very act of trying, of staying mindful, of catching yourself before lighting up, is progress. Every craving faced is proof that you’re healing. Every decision to keep going, even after a stumble, is a declaration of strength. 

Freedom doesn’t arrive all at once; it grows, moment by moment, decision by decision. Keep collecting those moments. Each one is a brick in the foundation of your new life: a life where you breathe freely, think clearly, and feel proud of the person you’ve become. 

One day, you’ll look back and realize that all those “small” choices added up to something extraordinary: a calm, strong, and liberated you. And that moment, that realization, will be worth every bit of effort it took to get there.