Quitting smoking requires real work on yourself and a reflection on your addiction. If self-motivation techniques perfectly apply to smoking cessation, nothing is better than writing down your motivations in black and white.

1. (Honest) list of what’s stopping you from quitting

Let’s face it; smokers smoke because there are reasons. It’s those daily pleasures that make it hard to quit in the first place.

So start by making a list of the things you enjoy:

Occupying the breaks that punctuate the day.

Having an excuse to approach someone on the street.

Relieving tension immediately.

Being a maverick: making yourself cool, etc.

2. List of reasons to quit

There are many reasons to quit smoking. But what is your real motivation? It will be more difficult if you try to quit without a specific reason.

List what made you want to quit:

• To satisfy a loved one: because your spouse is a non-smoker, you want a child, etc.
• To relieve your health: because you’re tired of that hacking cough, that wheezing, those recurring bronchitises, that potential cancer, and the years you’ve been told you’re losing.
• To save money: the average price per pack regularly puts you out of pocket.

3. List of things that make quitting complicated

Quitting smoking is not easy. You’ll have to be brave and face many obstacles to reach your goal.

Make a list of these obstacles:

Outside temptations: friends, family, colleagues;

Stress: work, habits, family worries.

4. List the advantages and disadvantages of each remedy

Patch, homeopathy, group therapy, electronic cigarette… There are many ways to quit. But it is not because such a method works for your neighbor that it will necessarily succeed for you.

List the different existing methods:

Note the advantages and disadvantages of each method: implications, cost, health risks, etc.

Learn about the methods that seem most appropriate for you.

Don’t be afraid to “test” several methods; there is no shame in failing.

5. List of steps to take

If you smoke a lot, trying to quit smoking overnight is illusory. On the contrary, you will get the opposite effect: smoking more to compensate for a sudden stop.

Establish a schedule that gradually reduces the number of cigarettes smoked (or nicotine, if using a palliative) per day.

Set a quit date.

You can also sign up in November to participate in the “no smoking month”. The operation is based on the collective and support, as well as easy access to many information and advice tools, including the website tabac-info-service.fr, the 39 89, the e-coaching application Tabac info service and social networks.

6. List of what you could offer yourself

At the price of the average package, a large part of the smoker’s salary goes up in smoke. Not to mention the cost of health care that comes with it.

Calculate how much you would save and enjoy dreaming of trips, big parties, gifts for your loved ones, flat screen, or smartphone!

7. List of arguments from your loved ones

Your loved ones love you and want to see you in good health for as long as possible.

However, if their admonitions annoy you, or their encouragement is too rare for your taste, take stock and put it under their noses:

Omnipresent, even smothering encouragement?

Unnecessary and annoying reminders? Point out to them that, except for ex-smokers, they don’t understand your difficulty in quitting.

Good to know: on the other hand, ask them to congratulate you after each effort. You deserve it!

Don’t be alone with your addiction! Depression and social isolation are the worst enemies of withdrawal. To succeed, talk to others and explain your difficulties and barriers. Talking releases fears and allows you to consider withdrawal more serenely.