10 Powerful reasons to quit tobacco
We all know we shouldn’t smoke or vape. But everyone has different reasons to quit. And naming yours is a crucial starting point if you’re going to quit successfully.
Here are 10 key reasons to give up smoking or vaping that might be meaningful to you.
1. Your body
You already know smoking isn’t good for your health. Smokers suffer from stroke, cancer, heart disease, diabetes, emphysema and other life-threatening illnesses far more than non-smokers. And if you already have a condition like diabetes or high blood pressure, your risk of complications skyrockets if you use tobacco. It’s a dangerous gamble.
But you may not know that by quitting tobacco now, it’s possible to reverse damage to your body!
According to the American Lung Association:
- 20 minutes after your last cigarette, your heart rate goes back to normal
- 1 day after your final drag, your risk of heart attack falls drastically
- Within a few months, your lungs start to work as normal
- 1 year after quitting, your risk of coronary artery disease falls to half that of someone who still smokes
- About 10 years after you quit, your risk of certain cancers drops significantly
Over time, your body will heal and repair itself. Unless permanent damage has been done, it is possible to reverse the harm from tobacco!
What’s the biggest health motivator for you? What lower risk will give you the greatest sense of relief after you quit?
2. Your family and friends
Smoking is dangerous. And secondhand smoke can be just as harmful. It has been linked to breathing problems in others and, according to the CDC, a much higher risk for SIDS deaths among babies. Even thirdhand smoke (the smoke particles that linger on your clothes, skin, hair, car and furniture after smoking) may pose a health risk for people.
You can protect your friends, loved ones, coworkers and even your pets by quitting smoking or vaping.
How would you feel knowing you could help the people closest to you by breaking up with nicotine?
3. Your money
The average price for a pack of cigarettes in the United States is about $7. If you smoke a pack a day, that’s $2,555 per year wasted on tobacco! And vaping or using e-cigarettes can be even more expensive. What could you do with all that money instead?
Think about it! You could:
- Take a vacation
- Free yourself from debt
- Put money toward schooling for yourself or your children
- Boost a down payment on a new car or home
- Buy a sleek designer outfit
- Save for retirement
- Treat yourself to a year’s worth of concerts and fun activities
- Donate to important causes
- And more!
What would you spend the money on?
4. Your time
Addictions are inconvenient. They rob us of precious time we’d rather spend doing other things. If it takes about 10 minutes to finish each cigarette, a pack-a-day smoker would spend over three hours smoking every day!
Instead of feeling like a slave to your cigarette or vape breaks, what could you do with your time instead?
- Catch up with a loved one
- Take your partner on a date
- Spend more time with your kids or pets
- See a new part of your neighborhood
- Get more work done
- Read a chapter from a book you love
- Listen to songs or a podcast you enjoy
- Catch up on a gripping TV series
- Work on a creative project
- Finish chores around the house you’ve been putting off
- Enjoy a workout that makes you feel strong and energized
- Or, of course, still take your breaks—just without the nicotine!
What would you do with an extra hour each day?
5. Your energy
Tobacco reduces our energy. When we smoke, our blood vessels constrict and our lungs and heart have to work harder. You may feel short of breath just from climbing a flight of stairs or running to catch the elevator.
Think of all the things you could do if you had more energy. Maybe you could:
Play more with your children or pets.
Enjoy more activities with your partner.
Get some fresh air on a walk or bike ride.
Exercise at home or at the gym.
Feel stronger and more capable when doing everyday activities.
Or anything else!
Can you think of something you could put more energy into?
6. Your image
Dry, brittle hair. Yellow teeth. Stained nails. More wrinkles. Bad breath. Smelly clothes. Movies and TV shows may make smoking look cool at first, but tobacco doesn’t take long to do exactly the opposite to our appearance.
When people quit smoking, they can enjoy having:
Smoother, firmer skin.
Stronger, shinier hair.
Whiter teeth.
Clearer nails.
Fresher breath.
Do any of those benefits interest you? Which changes in your appearance are you most looking forward to when you quit smoking?
7. Your comfort
Keeping the habit of smoking or vaping can be very inconvenient. Who wants to have to walk to the door of a building just to smoke? Drive to the store because you’re running out of cigarettes? Get up in the middle of the night because your body has started to feel nicotine withdrawal?
By quitting smoking, you gain more control over your life and your body. What annoying habits are you hoping to leave behind when you quit smoking?
8. Your quality of life
When people quit smoking and vaping, they often notice exciting changes. Life becomes richer and more rewarding. You may notice that:
Your sense of taste and smell become sharper, so you enjoy food more.
You get sick less often, giving you more freedom to do what you want.
You’re no longer constantly thinking about nicotine and can focus better.
And much more!
Which daily improvements excite you the most?
9. Your planet
According to Truth Initiative:
Every year, 766,571 tons of cigarette butts end up on streets, on the ground, and in waterways.
Every year, 600 million trees are cut down to be used for cigarettes.
In 2018, in the United States alone, 2.7 million tons of electronic waste were produced (including e-cigarette waste).
In 2018 alone, tobacco production in the United States generated more than 430,000 kilograms of toxic chemicals.
Emissions produced by the tobacco industry each year are equivalent to the emissions of 16 million cars.
Tobacco requires more water, wood, pesticides, and soil nutrients than other crops. It is a very demanding agricultural crop that leads to deforestation and depletion of resources.
If you quit smoking, you will help the environment: less trash, less drain on resources, and more fresh air. The Earth will thank you!
10. Your legacy
Quitting something difficult is a major achievement in itself. Simply proving that you can quit smoking is a powerful way to build confidence and self-esteem.
By quitting smoking, you could also become a great inspiration to others. You can have a strong impact on:
Other people who are struggling to quit smoking.
People living with addictions beyond tobacco.
Coworkers who admire you.
Family members who care about you.
Your children, who depend on you and learn from you every day.
Who would you like to inspire by quitting smoking?
Think about all of these motivators. Choose the five most motivating ones. And keep that list handy so you can look at it often! It can make a big difference as you prepare to quit tobacco.
When you feel ready to quit smoking, you can use this excellent resource guide to get help. You can do it!
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.