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Rewards? When and how often?

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Rewards? When and how often?

for 17 år siden 0 +0 / -0 30

Hi, I am 3 days into a quit after attempting 7 other times, some lasting as long as 7 years. What I think contributed to my relapses in the past was a complete lack of a reward system. What worked for you on daily, weekly, monthly etc?

Quit Meter

$52,769.60

Amount Saved
Quit Meter

Days: 804 Hours: 17

Minutes: 51 Seconds: 35

Life Gained
Quit Meter

6136

Smoke Free Days
Quit Meter

245,440

Cigarettes Not Smoked

for 17 år siden 0 +0 / -0 983

Tony, My idea for me was to pick things I wouldn't normally get for myself, or do things that I normally wouldn't do. Purchases for me: A CD, 2 magazines, some sugar scrub, a burger and a beer with the hubby without children, and for my four week, I'm getting the tooth whitening system (over the counter one). Whatever makes you happy and/or smile. The sky's the limit!! [B]My Milage:[/B] [B]My Quit Date: [/B] 11/7/2006 [B]Smoke-Free Days:[/B] 28 [B]Cigarettes Not Smoked:[/B] 631 [B]Amount Saved:[/B] $154 [B]Life Gained:[/B] [B]Days:[/B] 2 [B]Hrs:[/B] 12 [B]Mins:[/B] 38 [B]Seconds:[/B] 12

for 17 år siden 0 +0 / -0 2830

Tony, THere are several times when rewards are very important: #1 Whenever you feel like you're really down and want to smoke. Rewards help boost dopamine, a drug that the body produces naturally that gets robbed when we quit. Nicotine was sort of a way of self-medicating, and it delivered something very similar to dopamine... so much so that the body actually shuts down the dopamine centers in the brain, so that when we quit, we get depressed (for more on this, read Shevie's "Rewards, Nicotine and the Brain... I bumped it recently, so it's either on the first or second page in the main forum). Rewards help give us natural dopamine, so if you're feeling low, give yourself a reward! #2 - Whenever you make it through a REALLY tough crave or a difficult situation! Train your body that quitting is rewarding. It's not always easy, so if you have a difficult time that you have to go through, reward yourself well for making it through. #3 - Major Milestones. 1 week, 1 month, 50 days, etc... whatever YOU decide is "major." There's no set rule about when to reward yourself, and the "reward police" aren't going to come arrest you for rewarding yourself on a milestone that isn't a "true" milestone! ;p The major milestone one is, in my opinion, the most important one because we've been trained as humans that when we reach a "goal," there's a prize waiting for us. If we reach a milestone and there's no prize, we look to the reward that we used to always use... cigarettes. Cigarettes are NOT rewards for quitting!!! DUH!!! But I can't TELL you how many times I, and others, have thought about having a cigarette for reaching a milestone! So always remember to reward yourself on special days. Crave the Quit! Pam [B]My Milage:[/B] [B]My Quit Date: [/B] 10/28/2005 [B]Smoke-Free Days:[/B] 403 [B]Cigarettes Not Smoked:[/B] 10,093 [B]Amount Saved:[/B] $1664.39 [B]Life Gained:[/B] [B]Days:[/B] 29 [B]Hrs:[/B] 7 [B]Mins:[/B] 13 [B]Seconds:[/B] 39

for 17 år siden 0 +0 / -0 1010

I do my rewards all the time now =) Even if it is a piece of candy =) [B]My Milage:[/B] [B]My Quit Date: [/B] 9/21/2006 [B]Smoke-Free Days:[/B] 75 [B]Cigarettes Not Smoked:[/B] 1,139 [B]Amount Saved:[/B] $225 [B]Life Gained:[/B] [B]Days:[/B] 6 [B]Hrs:[/B] 16 [B]Mins:[/B] 35 [B]Seconds:[/B] 21

Quit Meter

$38,346.45

Amount Saved
Quit Meter

Days: 446 Hours: 17

Minutes: 44 Seconds: 3

Life Gained
Quit Meter

3406

Smoke Free Days
Quit Meter

78,338

Cigarettes Not Smoked

for 17 år siden 0 +0 / -0 8760

TonyS, In general, your reward system should have three components: small reward for after each craving, a medium reward for the end of each smoke-free day and a bigger reward for the end of each smoke-free week or other milestone. Rewarding yourself frequently may help you in the first few weeks of the your quit. As you become more comfortable in your quit, you may not feel the need to reward yourself as often. It doesn't matter what rewards you choose so long as you value it and are willing to work for it. That is the important key to a reward system. Rewards can range from material possessions to making time for yourself at the end of a long day. Some members have also set the money aside to take on new endeavours and discover new passions. Is there something you've always wanted to try or learn? Have fun, the possibilities are endless! Danielle ___________________________ The SSC Support Team

for 17 år siden 0 +0 / -0 537

Hey TonyS I guess everyone is different. For me, I rewarded myself early on in my quit. Now it seems my reward is the quit itself. Once I take off the 25 lbs. that I gained, it'll be the second biggest reward I can give to myself, right after the quit itself. Take Care, Ron N.O.P.E. [B]My Milage:[/B] [B]My Quit Date: [/B] 3/12/2006 [B]Smoke-Free Days:[/B] 269 [B]Cigarettes Not Smoked:[/B] 9,431 [B]Amount Saved:[/B] $1815.75 [B]Life Gained:[/B] [B]Days:[/B] 41 [B]Hrs:[/B] 17 [B]Mins:[/B] 25 [B]Seconds:[/B] 49

for 17 år siden 0 +0 / -0 340

Hi TonyS Rewards are a great benefit of quitting. In the beginning I would allow myself a treat almost on a daily basis and it usually took the form of chocolate. I'm still doing this but not on a daily basis. I usually celebrate hitting the days with a zero on the end. For my 10th day I went out and spent what I had saved (and then some) on make-up. For day 20 I bought myself some new clothes. On day 30 I actually slipped and smoked half a cigarette while at a party and on holiday - I was soo crestfallen about it so I didn't treat myself to anything special except starting my quit again immediately. Day 40 I got a 4 cd's that I've said I was going to get for ages. Day 50 (which has just passed) I got myself theee most gorgeous pair of brown boots that I've had my eye on for some time. Day 60 I'm planning a massage. I guess just think of the things you'd really like but haven't allowed yourself for whatever reason. Now that you have stopped smoking give yourself the permission to enjoy your indulgences and rewards. Go for it and enjoy. Sharon Belfast [B]My Milage:[/B] [B]My Quit Date: [/B] 10/14/2006 [B]Smoke-Free Days:[/B] 53 [B]Cigarettes Not Smoked:[/B] 533 [B]Amount Saved:[/B] �142.57 [B]Life Gained:[/B] [B]Days:[/B] 4 [B]Hrs:[/B] 11 [B]Mins:[/B] 42 [B]Seconds:[/B] 34

for 17 år siden 0 +0 / -0 12049

Tony, This is a great question. Remember it is not the size of the reward. Rewards come in all sizes and shapes and can be anything from candy to a walk down the street. Learn from your experiences and use this a stepping stone to push forward. Keep Strong, Josie _____________________ The SSC Support Team.

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Rewards? When and how often?