Category: Healthylife® QuitWell™

Many people want to quit, but don’t. When people are asked why they don’t quit, the main reasons tend to be:

*  Fear of gaining weight

*  Worry about feeling more anxious

*  Thinking that it’s too difficult to quit

*  The thought that “it’s too late to quit”

Star any of the above that are holding you back. Write your own reasons for why you have not quit yet. What are your biggest worries or fears about quitting? Avoid judging yourself for these reasons. It is important to understand your own barriers. If you do not want to quit, list those reasons.

QuitWell™ can help you work through these issues. The more honest you are with yourself, the better this program will work for you.

Actions, especially habits, are linked. For example, you may light up a cigarette without thinking when you start your car, end a meal, drink coffee, or hear your alarm clock. If you dip or use other forms of tobacco/nicotine, you may have similar triggers.

Altering triggers can help you break your automatic habits.

Scrambling

Scramble your routine to stop the triggers before they happen.

1. Change your morning routine.

2. Change your work area and the times of the day you do things.

3. Change the route you take to work.

4. Change the way you talk on the phone.

5. Take a walk with a water bottle instead of a coffee break.

6. Sit in a new place at the dining room or kitchen table.

7. What other ways can you change your routines?

Maybe you have started this program in the action phase-you are already quitting or have just quit. While you may have a quit date in mind, this phase is more than just one day. This phase usually lasts about six months for any behavior change. It starts when you start putting your plan into place and continues as you go through challenges and practice your new way of living.

In a few words, describe your current quit plan.

Who is supporting you?

Remember, you may be moving back and forth between stages during your quitting process. Some days may be easier than others. It is important to stay very alert during the active phase, as slip-ups are very common. You will probably face many new challenges, from new stressors to different times of the year and holidays.

Even if you have started this program in the action phase, work through the guide in order. Building a strong foundation will help you get through the first few months of quitting-and beyond.

In 2020, the average price of a pack of cigarettes in the United States was $6.30. In some states, the average price was over $10 per pack. A pack-a-day smoker in those states spends $70 per week on cigarettes. That could buy a week’s worth of groceries, two to three tanks of gas, or pay a month’s utility bill. Over months and years, the possibilities go even further.

A can of chewing tobacco costs an average of nearly $3. A two can-a-week habit costs over $300 per year. A can-a-day habit costs nearly $1,100 per year. Think of all the things you could do with the money instead of dipping or chewing. It adds up.

Find out how much money you will save when you quit. The chart below is based on U.S. averages.

You’ve probably heard a lot of reasons why you should quit, but the best reasons are your own. Making lifestyle changes to fit with your own values and reasons makes your successes more meaningful. It can also be easier to overcome challenges along the way.

You can do this activity at all stages of change, even if you aren’t planning to quit right now or have already quit. If you don’t feel like anything is motivating you right now, that is OK. You can return to this activity in the future. If you have already quit, think about why you want to stay quit.

Here are some common reasons for quitting. Start a ‘Why Quit’ list. If any of these ring true for you, add them to your list.

*  Avoid major health problems in the future

*  Be able to breathe more easily

*  Better circulation, especially to fingers and toes

*  Easier, deeper sleep

*  Good feeling when waking up

*  A younger, brighter, more lively look

*  In order to have surgery (many surgeons require you to quit first)

*  Pregnancy/new baby (as a mother, partner, or grandparent)

*  Keep new home or car clean

*  Be healthier for loved ones

*  Save money

*  Smoking/chewing/vaping no longer fits a current or desired lifestyle

*  Worried about known and unknown long term risks

*  More healthy years with family & friends

*  Pride in accomplishing something you set out to do

*  Freedom from being “owned” by an addiction and a tobacco company

*  Better sense of taste & smell

*  More energy