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Putting a Stop to Smoky Thinking 

It can be easy to lose sight of the benefits of quitting when a strong craving for a cigarette hits. You might start to lose your focus on staying smoke free. There is no good reason to smoke. You know this. So if you are giving yourself a reason to smoke, you are probably experiencing an attack of smoky thinking.

Fight your smoky thinking with a clear thinking response using this list.

Smoky Thinking I just need one cigarette to take the edge off these cravings.
Clear Thinking Cravings become weaker and less frequent with every day that I don’t smoke. Even just one puff will feed the cravings and make them stronger.

Smoky Thinking It’s been a long day. I deserve a cigarette.
Clear Thinking I deserve a reward after a long day, but there are better rewards than a cigarette. A favorite meal, a funny movie, or a hot shower will help me relax without ruining my quit attempt.

Smoky Thinking The urge to smoke is just too strong. I can’t stand it.
Clear Thinking Even the strongest cravings last less than 3 minutes. The urge will go away whether I smoke or not, and smoking now will just make it even harder for me to quit later. I can find something else to do—anything—until the craving goes away.

Smoky ThinkingI blew it. I smoked a cigarette. I might as well go ahead and finish the pack.
Clear ThinkingI am still learning how to be a non-smoker. It’s normal to make some mistakes. But I don’t have to smoke that next cigarette. I can learn from this mistake and keep going.

Smoky ThinkingI can’t deal with never being able to have another cigarette for the rest of my life.
Clear ThinkingI only have to deal with today. Quitting happens one day at a time, sometimes one hour at a time! The future will take care of itself.

Smoky ThinkingI am too grumpy without my cigarettes. I am doing my friends and family a favor by smoking.
Clear ThinkingMy friends and family love me and understand that quitting smoking now is the best gift I can give them. Grumpy or not, I am not doing them any favors by continuing to smoke.

Smoky ThinkingI am doing really well. Just one cigarette won’t hurt.
Clear ThinkingI have never smoked just one before. One cigarette always leads to another. I don’t want to undo all my progress by smoking a cigarette now.

Smoky ThinkingIt’s too hard to quit smoking. I can’t do this.
Clear ThinkingQuitting and staying away from cigarettes is hard, but it’s not impossible. About 40,000,000 Americans have quit smoking. If other people can do it, so can I. It is too important to give up on.

Smoky ThinkingI’ve been smoking for so long; quitting won’t make a difference now.
Clear ThinkingNo matter how long I’ve been smoking, my body will benefit from quitting. The healing process starts right away, and before long I will start to feel healthier and look better.

Smoky ThinkingI know people who smoked their whole lives and never got sick.
Clear ThinkingIt’s true that some people get lucky. But there is no way of knowing whether I will be one of the lucky ones, and I am not willing to risk my life. The only safe choice is to quit smoking now.

Smoky ThinkingI have already cut down to a safe level.
Clear ThinkingThere is no safe level of smoking. Smoking less is a good first step, but there are many more benefits when I don’t smoke at all. Plus, every cigarette that I smoke feeds the habit and makes it that much harder to quit.
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