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How to Find Motivation to Quit Smoking

How to Find Motivation to Quit Smoking

How to find motivation to quit smoking is a common struggle for those who want to give up the habit.

We know all about the health risks of smoking as a vice. And the case has been made and proven that quitting smoking is ideal for your health and holistic development.

However, quitting smoking is challenging on all fronts, whether you’re smoking a stick or two in social gatherings or you’ve been smoking a pack a day or even more your entire lifetime.

quitting smoking for good

How to Find Motivation to Quit Smoking

Quitting smoking is challenging because the nicotine present in cigarettes provides an addictive, but temporary high or sense of euphoria. This then makes smoking not only a vice, but also a physical addiction as well as a psychological habit.

It’s a physical addiction because some hurdles to be expected are withdrawal symptoms and nicotine cravings. This can cause most people to relapse.

It’s a psychological habit because it could be used as a coping mechanism to stress or negative emotions.

After all, the nicotine high is known to boost someone’s mood. This is why people become reliant on cigarettes for relieving stress and unwinding

In trying to quit smoking, you have to address it on all fronts. This means making smoking cessation sustainable for you to overcome the addiction and redirect the urges.

All this can be done with the correct planning and foresight.

Common Obstacles to Quitting Smoking

Here’s how to go about planning and executing your quite date, along with the best ways to motivate yourself to quit smoking and avoid relapse.


A lot of people tend to oversimplify the quitting process and then come a few days from their quit day realizing just how hard it is to quit.

Most people think that there is a best, straightforward way of how to quit smoking: cold turkey.

However, quitting cold turkey doesn’t often work unless you’ve considered these things.

  • Consider how heavy a smoker you are. Ask yourself if you’re a social smoker, as in you smoke around other people, or if you’re a heavy smoker going through at least a pack a day. This will help you kind of have an idea of what you have to cut out of your life and how big of a factor it is in your lifestyle.
  • Consider if there are any places, food, beverage, activities, or people that you associate with smoking. This will give you an idea of what stimuli you feel natural smoking with or after. It’s important you understand what you associate with the habit of smoking, take your morning coffee to example, to be able to curb smoking easier.
  • Identifying your smoking triggers, in general, is helpful so you know what to avoid and how to restructure your life around these triggers to make the hurdles more manageable for you.


There’s one thing that’s absolutely essential when you want to quit smoking: timelines. It’s good to have your quit date set weeks or even months in advance.

This gives you enough time to inform your family, friends, co-workers, and any other social circles of your decision ahead of time.

Having a timeline could also help you anticipate your hurdles and plan how to deal with your challenges. If this means contacting a specialist or a doctor ahead of time, then so be it.

Use these weeks to remove cigarettes and other tobacco products from your living space, your office, your car, and anywhere else you frequent. This way, you will be able to physically rid yourself of the habit.

The 5As Approach to Smoking Cessation


Jotting down your smoking triggers and your cravings help you see how well you’re coping with quitting smoking. These can also help you if you decide to consult a medical and/or psychological expert for assistance.

Finding alternative outlets of anger or fatigue or any other negative emotion is helpful. Some suggestions include activities for mindfulness like exercising, meditating, and relaxing.

The Positive Effects of Meditating Regularly

If like most people, you are the type to smoke while drinking, it would be best for you to try and cut down on alcohol. You can also choose to drink in places where you aren’t allowed to smoke to be able to eliminate that as an option entirely.

Avoiding places with smokers or other smokers will be helpful in preventing a relapse. This is because exposure to people who smoke could trigger cravings. Inform the smokers in your social circles of your decision to quit ahead of time so that they would avoid smoking around you.

Planning what to do after your meals can help you redirect having a stick or two. Replacing that habit by getting dessert or having some gum can help.


An important thing to keep your efforts sustainable and effective is finding the right motivation. This means you have to find ways to remind yourself why you quit whenever you feel like you’re inching towards a relapse.

Having a constant reminder like “Quit Smoking” motivation quotes on your workspace or even your phone’s lock screen is the constant reinforcement of you deciding and wanting to quit, to begin with.

Key Takeaways

You can also distract yourself or physically leave a tempting situation to manage your cravings and redirect it but make sure to reward yourself for your milestone and recognize your victories, no matter how small.

Learn more about smoking cessation, here.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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Written by Tracey Romero Updated Sep 10, 2020
Fact Checked by Hello Doctor Medical Panel