Using Rewards As A Smoke Free Motivator

As human beings, many of our decisions in life are guided by what is known as the pleasure principle. In other words, if it feels good, we are likely to continue doing it; if it feels bad (physically or mentally), we are less likely to keep doing it or to try it again. So in order to quit smoking successfully, it's important to make the process of quitting, and life thereafter, as positive and pleasurable as possible. That's why social and behavioral scientists tell us that it's important to plan, and follow through with, a system of rewards. In other words, you must include things that feel good and make you happy in your quit plan.

Many people who smoke say that smoking brings them pleasure, that it feels good. In fact, a number of them feel as if smoking cigarettes has become the main source of pleasure in their lives. Whether or not this is your situation, realize that you will need to identify a number of alternative pleasures in order to become, and remain, a nonsmoker. For example, the fact that you will save lots of money when you quit smoking ties in nicely with the need to feel good, to enjoy the good things in life. You will have some extra cash on hand that you will be able to use toward your rewards.

Let's start by identifying some things that make you feel good or happy - things that are fun or relaxing. Amazingly enough, some people have a difficult time coming up with this list. Here are some ideas suggested by ex-smokers we've talked with:

* Rent one of your favorite comedies from the video store.

* Call or write a letter to an out-of-town friend or family member you haven't talked with in a while.

* Schedule a dental cleaning right after your quit date.

* Pick or purchase a bouquet of fresh flowers.

* Go for a refreshing walk by the beach, around the lake, or through the park.

* Buy a new tape or CD.

* Take a relaxing bubble bath.

* Get a massage.

* Go to that movie you've been meaning to see.

* Plan a trip to someplace you've never been.

* Join a hobby club and meet new people who are interested in the same things you are.

* Sign up for a class to learn to do something you've always had an interest in, such as horseback riding, playing the guitar, or dance lessons.

* Get a manicure or pedicure.

* Get a new pet and give it lots of love.

This is actually a very small list, one that should help to get your creative juices flowing. Your goal is to come up with as many potential rewards as possible. And remember, one person's reward could be another person's punishment, so only choose those things that you will really enjoy.

The general principle behind using rewards is that when positive things are tied to specific goals, you are more likely to accomplish your goal. The key is that the reward must be contingent upon reaching the goal (such as staying smoke-free for 24 hours). Avoid using activities that you're going to do no matter what as rewards.