Motivation to stop smoking

What’s your motivation to stop smoking? If it’s not coming from inside, we offer four (4) ideas for getting and keeping motivation to stop smoking. More here on how to stop smoking for good.

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So, what’s your motivation to stop smoking?

Sometimes it comes more from the outside than within – perhaps from a doctor, a partner, boyfriend, girlfriend, or parent. But without being personally motivated, your likelihood of successfully stopping smoking is low. So how can you stay motivated?

We think that some of the techniques of SMART Recovery® can help you quit nicotine addiction. SMART is a program that’s been designed to help people who want to quit any addictive substance or behavior by teaching them self-help techniques based on psychological principles. Can these strategies work?


The SMART Recovery program uses a number of tools to help build and maintain motivation. But motivation is a founding principle of the teachings. In fact, Enhancing and Maintaining Motivation is Point #1 of the 4-Point Program. Here are a few ideas and tools for you to consider when you want to stay motivated and avoid smoking.

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1. Behavior change comes in stages

It’s helpful to know that there are “Stages of Change” when battling an addiction.  In the Transtheoretical Model of change, these phases include Precontemplation, Contemplation, Preparation, Action, and Maintenance. Note that you might fluctuate between these stages from time to time, but moving forward from Precontemplation is key to quitting smoking and staying quit beyond the length of time that nicotine withdrawal lasts.

2. Understand what you gain and what you lose when you stop smoking

It can also be very beneficial to do a Cost Benefit Analysis (CBA). This is a simple exercise. Take a sheet of paper and draw a line down the center of the page, and one across the center of the page to make 4 quadrants. At the top of the page, write: Smoking. In the top left quadrant, put Advantages (benefits & reward), top right put Disadvantages (costs & risks). For the lower half of the quadrant, just above the lower squares, write: Not Smoking. Put the same info from the top two quadrants in the lower two.

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Now start to fill in the blanks.

Advantages might include items such as stress reliever, boredom reliever, helps me to relax, etc. Disadvantages might include conditions such as health risks, lifestyle association, or even current health problems. It’s also helpful to perform one more step. Next to each item, place ST or LT (for short-term or long-term). Usually you’ll find that the “benefits” of continuing are very short-term, while the “costs” are far more long-term. SMART suggests you carry your CBA with you, and if an urge or opportunity to smoke makes itself available, review the list to remember the long-term costs outweigh the short-term benefits!

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3. Make a list of your values

The Hierarchy of Values is another valuable tool used in SMART that can help you when you stop smoking. List the five most important things in your life, in order of importance. These will vary by person, and may include family, job, health, faith, finances, happiness, etc. (STOP READING HERE UNTIL YOU MAKE YOUR LIST.)

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Now ask yourself, “Where is smoking on my list of values?” Interestingly, it doesn’t generally make the top 5. However, smoking often has a major impact on each and every item of value to you! Consider the impact that smoking and nicotine addiction has on each of your top five values, and make plans to focus on the things that are most important to you. Compare this with continuing to smoke. Instead of stopping for a pack of smokes at the convenient store on your way home, go work out, call a friend of family member, or do something to enhance the values on your list.  And although relapse is considered a part of the learning cycle, remember that the addiction potential of nicotine is high – you will most likely pick up where you left off.

4. Map out the changes you want to make in life

SMART also provides a Change Plan Worksheet to help you to “map out” the changes you want to make in life, and to put a plan in place for making those changes. Just as with any journey, when you change a behavior that has impacted all areas of your life, using a map is a better, faster way to getting to your destination.

Can you quit smoking?

You better believe it! (Your beliefs about your ability to quit are important.) Try some of the above suggestions and get started toward living a balanced and rewarding life! If you feel like you need some extra help, you can learn more about how tobacco addiction treatment programs approach the therapeutic process to help you kick butts for good!

There are a number of other FREE motivational ideas available on the SMART Recovery website. Plus, the SMART Recovery Handbook has additional tools to help you to build and maintain your motivation and is available here.

About the author
SMART Recovery® offers free, self-empowering, science-based mutual help groups for abstaining from any substance or activity addiction. SMART stands for Self Management And Recovery Training. The SMART Recovery 4-Point Program helps people recover from all types of addictive behaviors, including alcohol, drugs, substance abuse, gambling addiction, and addiction to other substances and activities. SMART Recovery currently offers more than 650 face-to-face meetings around the world, and more than 16 online meetings per week, including a weekly online meeting for Family & Friends.Phone: 866-951-5357 OR 440-951-5357


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    1. Hi Thomas. You can call the helpline number on our page to find out what treatment options are available and fit for your needs. Good luck.

  1. Hi Cath. Some people claim that an e-cigarette helps meet the oral fixation needs of someone used to smoking. But I have not found scientific evidence of how people who use e-cigarettes are able to stay quit. Nicotine gum, inhalers and patches, however, do have scientific backing. But there is no harm in trying. Each person is different, and maybe the e-cigarettes will work for you.

  2. I have given up smoking today. Will e-cigarettes be of any help with no necotine in them. Perhaps untill the withdrawel symtoms subside.

  3. There’s a method I, who smoking more than 30 yrs, healthily quit smoking. It uses hypnotherapy. Believe me, it really works!!

  4. All of these tips are useful for quitting smoking I’m sure. But I also feel like these tips would be helpful for making LIFE better as well. Thanks for the info greatly appreciated.

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