merline, quit coach
124 posts
Registered:
12 Sep 2018
07 Mar 2019
Link to this post
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,