Day 21: May 4, 2007 and Today's TIP

I have heard that it takes up to 21 days to develop a new habit. I'm not sure how long it takes to give up an old one. Based on my research and the numbers I quoted yesterday, smoking is a little more than a "bad habit", it's an addiction.

I made it to my 3 week milestone and I'm looking forward to the celebration. I am convinced that a reward system is necessary for addiction recovery programs. A reward system allows you to set a realistic stretch goal and creates a positive imprint in your mind when achieved.

Kicking the habit is both physical and psychological. Some activities, such as walking, may satisfy both aspects of the QUENCH. You can get some exercise and think things through while walking. The same is not necessarily true for solving puzzles like Sudoku or crosswords.

On the physical side, I have been stepping up my exercise program. I'm implementing a more demanding, rigorous program. I'm pushing for time improvements, not necessarily endurance.

So instead of extending my bike route, as mentioned before, I've decided to bump the gears up a notch. In other words, no easy rides. I tried this for the past two days. It is definitely more challenging. I can now beat the city bus from the bus stop to my designated stop.

No cravings today - YET - which is great. I want to emphasize that having a list of real, tangible, "NOW" benefits of being Nicotine Free is the most important part of your MIND QUENCH. All too often, the MIND QUENCH is based on RISK management versus actual tangible benefits that can be realized "effective immediately."

Quitting because you don't want to become seriously ill is great, but it doesn't do much for the immediate "return on investment". You can't truly reap an immediate reward for something that you haven't experienced. You appreciate the reward more when you understand the "work" behind the "benefit" you experience.

Money in your pocket is real and is the best analogy to demonstrate the concept. I have an extra $9.95 in my wallet today because I quit smoking. This is real, I can touch it, I can spend it. I have saved over $200.00 to date by not smoking.

By quitting, I understand that I am extending my current life expectancy. I have learned that I am adding days back onto my life.

Todays Tip: You can't manage what you can't measure.

I am starting to see and feel the benefits of being nicotine free. They are measureable. With my QUENCH Plan in place, I now have real, practical goals. A goal without a date is just a dream.

My cravings are less frequent (1 maybe 2 a day) and are not nearly as intense compared to the first week. The duration of the cravings seems to be shorter as well.

My voice has developed a slight "rumble" and I find myself having to clear my throat more regularly. My system is starting to "clean itself" up.

My sleep patterns are back on track and I'm feeling fully rested.

If it wasn't for the exercising I would say my lung capacity hasn't changed much. However, I have noticed a change in my lung capacity when riding my bike. I can push myself a little harder than when I first started.

My money actually has a lifespan. I have more time on my hands. I am more focused.

I will be posting a link to a top notch On Line Stop Smoking Help Center. It's completely FREE and without obligation. You work at your own pace. It's definitely worth checking out. More details on that - TOMORROW.