I bought a calendar and have this laminated to the front of the calendar. Every time I hit a new "milestone" I celebrate by doing something nice for myself. Plus I put an X on every day I don't smoke. When I'm tempted to smoke I look at all those Xs I'm throwing away and all the "milestones" I've passed and it helps keep me strong. I also put aside the money I spent on cigarettes and use it to treat myself to things I like.

When smokers quit – what are the benefits over time?
20 minutes after quitting

Your heart rate and blood pressure drop.

12 hours after quitting

The carbon monoxide level in your blood drops to normal.

2 weeks to 3 months after quitting

Your circulation improves and your lung function increases.

1 to 9 months after quitting

Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.

1 year after quitting

The excess risk of coronary heart disease is half that of a continuing smoker’s.

5 years after quitting

Risk of cancer of the mouth, throat, esophagus, and bladder are cut in half. Cervical cancer risk falls to that of a non-smoker. Stroke risk can fall to that of a non-smoker after 2-5 years.

10 years after quitting

The risk of dying from lung cancer is about half that of a person who is still smoking. The risk of cancer of the larynx (voice box) and pancreas decreases.

15 years after quitting

The risk of coronary heart disease is that of a non-smoker’s.