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How Do You Reward Yourself For Staying Smoke-Free?

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  1. merline, quit coach
    merline, quit coach avatar
    126 posts
    Registered:
    12 Sep 2018
    07 Mar 2019
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    You are taking important steps to improve your life. The changes you are making take a lot of time and energy. People are motivated by different rewards, so it is important to think about how you can reward yourself. Knowing what is motivating and rewarding to you will help you continue to be successful in meeting your goals.

    How to Use Rewards

    The following is a list of practical tips for using rewards in quitting tobacco:
    Decide ahead of time what your rewards will be so that you are motivated by them
    Know exactly what you need to do to earn your reward
    Set reasonable goals for yourself
    Don't give yourself a reward until you determine that you earned it
    Set varying time frames for accomplishing your quitting goals, such as:
    1 week
    1 month
    3 months
    6 months
    1 year

    Reward Ideas

    The following is a list of possible reward ideas, both big and small. Remember it is only a reward if it is rewarding to you. So if nothing on this list seems rewarding, then come up with some of your own ideas.

    Take a walk
    Go out to dinner
    Watch a movie
    Ask your family (or friends) to treat you as a king/queen for a day
    Get a massage
    Take a long bath
    Save the money you were using on tobacco products for a bigger purchase
    Create an award certificate for yourself (if you have children, they might like to help with this)

    Everyone do different things to reward themselves. What are yours? Share with other quitters on Smokers’ Helpline Online. If you have any questions, you can call Smokers’ Helpline at 1-877-513-5333 (toll-free).


    Best Regards,
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