Your goal: Quit Smoking
Imagine if you never quit smoking and the habit continues to take over your life. You could find yourself facing serious health problems like lung disease, heart issues, and less energy every single day. You might miss out on special moments with your family and friends, feel left out, or struggle with constant cravings and sense of guilt. Your future self could face even higher medical bills and less happiness, all because of a habit you couldn't shake. The longer you keep smoking, the harder it becomes to stop, and your dreams of personal growth start to slip further away. The stakes are real—smoking steals your health, your money, and your chance at a better life.
Think of yourself as a strong, healthy person who is in control of their choices and future. Every day you choose not to smoke, you are showing yourself—and everyone around you—that you have power over your life. This new identity as a non-smoker is a symbol of your growth, your desire to improve, and your commitment to being the best version of yourself. When you see yourself this way, your daily actions become a reflection of that strength. You become someone who doesn’t need to smoke anymore, inspiring yourself and others with your courage. Remind yourself every day: you are not just quitting smoking; you are becoming someone stronger, healthier, and proud.
Achieve your goal using the 4-laws of behavior change
Make it harder to get cigarettes by not carrying money for them, blocking tobacco shops from your route, and making excuses to skip smoke breaks. Keep your hands busy with something else, like a stress ball or chewing gum.
Remind yourself of the bad smells, yellow teeth, cough, and health dangers every time you think about smoking. Watch videos or read stories about the damage smoking causes. Create a strong mental image of yourself as someone who feels better and looks healthier without smoking.
Get rid of all cigarettes, lighters, ashtrays, and anything related to smoking from your home, car, and workspace. Avoid places where you usually smoke, and let friends and family know about your decision so they don't offer you cigarettes.
Ask a close friend or family member to check in on you daily, and promise to donate money to a cause you dislike if you smoke. Write down every time you slip, and look back at how disappointed you feel. Make each slip cost you something meaningful.
Start with small, simple tasks that make progress feel effortless. These easy wins will set the foundation for lasting change.
Your weekly tasks could look like the following
Throw away all cigarettes, lighters, and ashtrays in your home and car. (Make It Invisible: This removes easy access and visual triggers to smoke.)
Tell at least one friend or family member about your plan to quit and ask for their support. (Make It Satisfying: It feels good to have backup and makes you accountable.)
We've just created a custom Notion template for you, built around the principles of Atomic Habits.