What self-talk or goal should I use to quit smoking?

What self-talk or goal should I use to quit smoking

One thing not to say is "I don't smoke", because to your subconscious mind, that means "I smoke - give me a cigarette".  What you could picture is a scene of you having a cigarette but feeling ill and vomiting because the cigarette tastes awful.  Another way is to picture a scene where you normally have a cigarette and in that scene see yourself not having that cigarette.  You see yourself congratulating yourself and saying "Well done" to yourself every time you don't have a cigarette.  If you start hankering after a cigarette, then remind yourself what it tastes like.

It's also very important to work with goals.  A good goal is "I have healthy lungs and clean breath".

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