Research about self-incentives has shown that people who give themselves motivating rewards for quitting smoking are more likely to stay quit.
To set yourself a motivating reward for stopping smoking, decide a smoking goal for each week or month and then plan a reward. You might like to try using the following sentence as used in the research to remind yourself of your reward:
"If I reach the end of the week or month and have not smoked at all, then I will reward myself by...".
See AlsoHow to Build a Reward System
Why not copy down this statement and put it somewhere you're likely to see it often. For example, your fridge or bathroom mirror.
Try not to give yourself a reward that includes another unhealthy behaviour, such as a food-based treat. Also try not to give yourself a reward if you don't achieve your target.
The following are some ideas you could choose from:
- Buying myself a subscription to an on-demand TV service or magazine
- Buying myself some new clothes
- Having some 'me' time when I can do whatever I want
- Going to the cinema
- Signing up to a new class (sports, exercise, hobbies etc.)
- Inviting friends round
- Booking a holiday or weekend break
Next steps
If you're ready, you can now prepare to set a quit date and stop smoking.
