Positive Reinforcement

Anytime you are given a reward for something you do, chances are you will do it again. For example: If a person popped out and handed you a $100 bill each time you walked around the block, you would take a lot of walks.

The more rewards you get for quitting (from yourself and others), the more likely you will be successful.

Ciggy Bank

Take a jar and place it next to your “Butt Bottle.” Each day put the amount of money you would have used to buy tobacco in the jar. Write a reward you might buy with the money. Past QuitWell™ participants have taken vacations with their family, bought tickets to sporting events and concerts, and even bought a boat with the savings from quitting.

The Little Things

Give yourself a reward each day that you are successful. Choose things and activities that bring you joy. They don’t have to cost money.

*  Buy or pick flowers

*  Picnic in the park

*  Call an old friend

*  Take your car to the carwash

*  Rent or stream a movie