Tobacco Free is the Way to Be!

By Christopher Malbon

The Goal

To end my use of tobacco products by January 30, 2011.

Why? Because tobacco is bad for my health.

How? Not allowing myself to purchase it,

and asking those using it to please not

use it around me. Also, rewarding myself

with chocolate for each craving ignored.

Week by week, until I go an entire week

without using.

Factors Involved

I began using tobacco in high school.

My friends use tobacco.

Tobacco is used socially by almost all of my acquaintances: it will be very difficult to avoid those using it.

Factors Involved (part II)

My friends use, but they could encourage my success if I ask them to help. In this sense, they are both enablers and a support system.

My family staunchly supports

my quitting.QuickTime™ and a

decompressorare needed to see this picture.

Records

My plan was to reduce my usage week by week. Here is how it went:

Week 1: Used 3 times: once after dinner, twice while out with friends.

Week 2: Used 1 time: once while out with friends.

Week 3: Have not used. (as of 1/20/2011)

Week 4: ~

Evaluation

After almost 3 weeks, I believe I am truly kicking the habit. All times that I have used, have been times

that I was with friends who were using; stronger support from them and will from me should allow me to avoid using tobacco around them.

The chocolate reward hasn’t really been useful - chocolate melts in your pocket - soI will most likely remove that from my plan.

To continue my success I will have to stay committed to my goal and eventually spread my goal over longer time periods.

QuickTime™ and a decompressor

are needed to see this picture.

How???

First, answering the six W’s of goal setting: Who? What? When? Where? Who? What? When? Where? Which? Why?Which? Why?

Who?

Me: This goal is about me breaking my own addiction.

My friends: A support system - yet also enablers, their role in this to be determined.

What?

To end my use of tobacco.

When?

Start:Start: “Right Now!” (said January 5, 2010)

End:End: January 30, 2010

Where?

Plymouth, NH

Which? (Requirements/Restraints)

I am not allowed to purchase tobacco.

QuickTime™ and a decompressor

are needed to see this picture.

Which? (Requirements/Restraints)

Asking those using tobacco to not use it around me, and refusing when asked to join.

QuickTime™ and a decompressor

are needed to see this picture.

Which? (Requirements/Restraints)

I will chew gum at times I would normally chew tobacco.

Which? (Requirements/Restraints)

I will reward myself with a small piece of chocolate for every craving ignored.

Why?

(see below)

S.M.A.R.T.

S pecific - Do not use tobacco for a month. (Ultimate goal: end use for good.)

M easurable - 30 days, no tobacco.A ttainable - I have a strong plan and strong

will.R ealistic - I strongly believe I can accomplish

this goal.T imely - 30 days is not long, and after 30 days

another 30 will feel even shorter.