Talk Yourself Out of Smoking

It's totally normal for thoughts about smoking to pop into your mind, especially in the beginning. The good news?

Cravings usually last only 10 to 20 minutes.

One powerful way to handle them is to talk yourself out of the urge—remind yourself why you quit and that the craving will pass. You're stronger than the thought!

Using positive self-talk can help you stay focused and in control. It lets you step back, challenge negative thoughts, and make choices that support your goals—in quitting and in life.

According to the Mayo Clinic, “With practice, your self-talk will include less self-criticism and more self-acceptance. You may even become less critical of the world around you. When your mindset is more optimistic, you’re better able to handle everyday stress in a healthy way—and that can lead to real health benefits.”

6 Self-Talk Affirmations to Keep You Going

Use these reminders when cravings hit or your motivation dips:

  1. Remember why you quit.
    “I’m doing this for my health, to smell better, to save money—and to feel proud of myself.”
  2. Celebrate your progress.
    “I’ve made it one whole week smoke-free. I’m not starting over.”
  3. Name the craving.
    “I’m just feeling stressed or upset right now. I’ll take a quick walk and clear my head.”
  4. Remind yourself smoking won’t help.
    “A cigarette won’t fix this—it’ll just make things worse.”
  5. Tell yourself you’re strong.
    “I’ve come too far to give in. I’m stronger than this craving.”
  6. Think N.O.P.E. — Not One Puff Ever.
    “One puff always leads to more. I’m not undoing my progress now.”

Positive self-talk rewires your mindset—and every time you use it, you’re winning. 

It’s easy to convince yourself that “just one” cigarette won’t hurt—don’t fall for it!

Talk yourself out of it! Stay strong. Stay smokefree.

Christina and Angeleah tried self-talk…and it worked. See how they did it!