Congratulations on your decision to quit tobacco! By taking this step, you’re protecting your future health and improving your mission readiness. Having something to look forward to will help you stay motivated while you adjust to your new lifestyle. Be sure to reward yourself for both small and large milestones on your path to a tobacco-free life.

Celebrate Early Victories

The first few weeks of quitting tobacco can be tough. You’re fighting cravings and adjusting to changes. Consider adding activities to your routine that relieve stress and give you opportunities to celebrate your accomplishments. For example, you might:

• Take a walk outside.
• Listen to your favorite music.
• Get in a good workout.
• Call a friend or family member.

Stay Motivated

Maybe you’re still fighting cravings or having a hard time saying “no” when a buddy offers you a cigarette. Keep yourself motivated to stay tobacco free by planning tobacco-free activities you enjoy. You could:

• Cook a nice dinner with a friend or family member.
• Plan a physical activity with your friends.
• Check out that hiking trail you’ve been meaning to try.
• Watch a movie you’ve been looking forward to.

Long-term Milestones

Every day without tobacco is an accomplishment. When you hit big milestones like a month, six months, or a year of being tobacco free, take the opportunity to reflect on what you have achieved. You are likely healthier, less stressed and have more money in your pocket than you did before your journey started.

• Share your quitting experience and successes on social media.
• Go to a sporting event with your friends.
• Try a new restaurant in town.
• Complete a fitness challenge.

If you’re ready to maximize your readiness and celebrate a tobacco-free life, there are a lot of resources available to help you quit tobacco. You can start by speaking with your healthcare provider or by checking out the tools and resources here.