Online PresentationJason Hodgkins

S.M.A.R.T.

S.pecific- My specific goal is to quit smoking cigarettes. I currently smoke a half to a full pack a week and I plan on cutting them out entirely. I believe two important factors which will help me out will also be exercise and changing my habits. The benefits will include better health along with saving money.

M.easurable- I will measure my progress with a dollar jar. This concept is used by few, but one of my goals is to save money. For each cigarette that I have, one dollar goes into the jar. In turn, this will help me realize that smoking is equal to just burning money.

A.ttainable- Absolutely. I feel I can accomplish this goal. I have been a smoker on and off for a few years but never have considered myself completely dependent on nicotine. I do feel the need for a change and I think this is the prime opportunity for me to do it. I will have to limit my lapses and draws towards cravings. I’m fairly confident in my plan.

R.ealistic- Which millions of smokers in the world and the amount of quitters joining the fight I do think this is a realistic goal/challenge. There are almost zero consequences and negative effects since smoking is one of the few products that guarantees death and declined health upon long-term use. Yes, it will be a little hard for me but nothing I can’t deal with.

T.imely- My goal is to completely quit by mid February. I realize that quitting completely and cold turkey is not always the best method, and there will be setbacks and temptations. But by limiting my excuses and changing my habits when I’m out with friends I believe I will be able to call myself a Non-smoker by mid February.

Goal

I think the main reason of choosing this goal was my overall health. Since I stopped playing Junior hockey my health declined and my stamina dropped. Smoking definitely didn’t help. I now have the drive and determination to get my lungs back so that is the main reason.

How do I plan on doing it? 1. Changing my habits including no smoking while driving, after

a drink, or hanging out with my friends and taking a “break”. 2. I think if I alter my food intake with better nutrients or

substituting a snack for each time I have a craving then I will be able to quit. One thing I do is have beef jerky, pistachios, or sunflower seeds, and gum. I know its weird but it works for me.

3. Telling people that I’m quitting helps ME quit. My girlfriend is an excellent source of support including my family and friends. Having people say “no!” really does help quit.

Log Book

Instead of having a log book I have looked up charts and graphs on smoking & its negative impacts.

I also have a dollar jar. For each cigarette I smoke during the quitting process one dollar goes into the jar. At the end I hope to not have any more than was started with. Currently I have had four which equals to four dollars (about half the money of a full pack of cigarettes).

The Greeks really need to slow down…..

While this chart doesn’t mention it, the last three CAN be directly related to one another through smoking.

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My Quitting Process

1. Telling friends, families, co-workers and close ones that I am quitting. I can’t stress SUPPORT enough! These are my enablers.

2. Creating a dollar Jar. One cig = one dollar in the jar. 3. Changing my eating habits. When I have a craving, I

will substitute with a snack. 4. Changing my daily habits. When I have a craving, do

something different rather than smoking a cigarette. 5. Research. Doing my own research on the benefits on

quitting are only beneficial to helping me quit. I have yet to come across a single fact that shows that quitting smoking cigarettes is detrimental to my health and others. It gives me more energy and boosts a healthy lifestyle. Nothing else to it but to do it!

My End Results

Currently I have four dollars in the dollar jar (four cigs smoked). Not bad for almost a month!

My cravings have subdued to about half of what I originally felt. I feel like I have more energy daily, I sleep better, wake better

and overall have much more energy on a daily basis. I played hockey recently at a pick up game and didn’t feel as

winded as I had felt in the past. My support comes from all sides, whether from a supportive

phone call, reminders at the grocery store, commercials, or a glance at the dollar jar.

I hope to continue this healthy habit. Since quitting smoking I have felt a complete u-turn in my health. I fully recommend it to anyone considering it. No more picking up butts, or stops at the gas station for a pack of 8 or 9 dollar packs. On average I am saving 40-50 dollars a month. This has been a great step in helping me quit!