How do you stay motivated when quitting a habit?

Key takeaways

• Motivation naturally fluctuates over time, so a dip doesn't mean you have failed.
• Write a list of your reasons for quitting, keep it where you'll see it, and read it when an urge hits.
• Feeling torn about quitting is normal; SAMHSA describes ambivalence as a normal part of change.
• Lean on people who support you and reward yourself as you reach milestones.
• Most people need multiple quit attempts, so learn from setbacks and keep going.

Why does motivation to quit come and go?

Motivation isn't a fixed trait you either have or don't. SAMHSA's treatment guidance for clinicians (TIP 35, Enhancing Motivation for Change) describes motivation as a dynamic process and says that motivation to start and keep changing fluctuates over time, regardless of how ready a person is.

It's also normal to feel pulled in two directions. The same guidance describes people as typically ambivalent, seeing reasons to change and reasons not to change at the same time, and advises treating that ambivalence as a normal experience in the change process rather than as denial or resistance. A day when quitting feels pointless is part of the process, not proof that you can't do it.

Does writing down your reasons for quitting help?

Smokefree.gov recommends it. The site, managed by the National Cancer Institute, advises making a list of all the reasons you want to quit, keeping it somewhere you'll see often, and looking at it when you feel the urge. It also suggests reminding yourself of those reasons every day.

Make your reasons personal and specific. SAMHSA's guidance distinguishes intrinsic motivation, meaning your own desires, needs, values and goals, from outside pressures, and notes that helping people strengthen their own motivation makes them more likely to commit to a plan for change. Useful prompts include:

• Who you are doing this for: yourself, a child, a partner, a friend.
• What you want to be able to do that the habit gets in the way of.
• What the habit costs you now in money, time, health or peace of mind.
• What you would do with that money or time instead.

What is motivational interviewing, and does it work?

Motivational interviewing (MI) is an approach clinicians use to help people work through mixed feelings about change. SAMHSA defines it as a person-centered counseling style for addressing the common problem of ambivalence about change. Part of the approach is helping people see how a behavior conflicts with their own values and goals.

The evidence for MI as a stand-alone treatment is less clear than its popularity might suggest. A 2019 Cochrane review on smoking found insufficient evidence to show whether MI helps people stop smoking compared with no intervention, and rated all of its effect estimates as low certainty. Reflecting on your values is a sensible part of a quit plan, but it isn't a proven fix on its own.

How do you keep going after the first few weeks?

Smokefree.gov's advice for staying quit applies well beyond smoking:

• Take it one day at a time. Quitting is a process, and a positive outlook can help you get through.
• Reward yourself. Money you no longer spend on the habit can go toward something you enjoy.
• Keep your support close. Talk to the people who backed you when you first quit.
• Plan for cravings by making a list of things you can try when an urge hits.
• Treat setbacks as information. Most people need multiple quit attempts before they quit for good.