Now that you’ve quit smoking, what can you do to stay smoke-free? Here are some habits that might help you with that!
Staying smoke-free can be tough, but maintaining a healthy mind and body can help make it easier. Here are some good habits to pick up that can help you stay healthy, positive, and motivated.
Keep your spirits and motivation up: count the days you’ve stayed smoke-free to constantly remind yourself of how far you’ve come.
Hang a calendar on your bedroom wall (or somewhere you’ll see it every day). At the end of each smoke-free day, put a cross on the calendar to mark your achievement.
Besides giving a sense of satisfaction, crossing the days can also help you keep track of the progress you’ve made, giving you more motivation to keep ongoing and avoid a smoking relapse.
Build Healthy Habits that Stick
Make it a habit to reward yourself when you reach significant milestones in your quit journey — every smoke-free week and month, and eventually, your first smoke-free year.
For instance, why not buy yourself a small treat each week you go without touching a cigarette? It could be your favourite sports magazine, or a meal with loved ones at your favourite makan spot. You deserve a pat on the back for making it this far!
Loving and Accepting Yourself
De-stress or take your mind off residual cravings by finding time to relax and pamper yourself.
Schedule regular sessions to relax, be it having a massage or learning yoga. Here’s a tip: try the free yoga classes offered by the Health Promotion Board’s
Sunrise in the City programme. What better way to start your day than with exercise to boost your energy and mood?
Relaxation—Good For Your Mind
Join a community like the
I QUIT Club on Facebook, and read or exchange quit stories with other ex-smokers. By sharing your struggles and successes, you might even inspire others to quit smoking!
No One Stands Alone, No One Walks Alone
Eating healthy is important when you’re trying to stay smoke-free. Sugary or high-fat foods can make you feel sluggish, which might make you crave for a cigarette to stay awake.
Not used to eating healthy? Start small: eat fewer fried foods (e.g. choose chicken chop over chicken cutlet), have fruit after lunch, and go for lighter hawker fare like sliced fish noodles or yong tau foo (without the fried items).
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Lack of sleep can make you feel tired and irritable, and you might be more likely to crave for a cigarette. Make it a habit to get seven to nine hours of sleep each night, so you’re better rested and equipped to defeat any remaining urges.
The Importance of Sleep
Strong social support is important to help you stay smoke-free. Make spending quality time with loved ones a habit: block out time each week for your family and friends.
These hangouts don’t have to be fancy — think a simple meal and chit-chat at the coffee shop, kite-flying at Marina Barrage, or joining an exercise class together.
So, build some of these habits into your life so you stay healthy, positive, and smoke-free!
Join the I Quit Programme and remain smoke free for 28 days and you are 5 times more likely to quit smoking. You can nominate your loved ones as a supporter when you sign up for the programme. Validate your smoke-free status and redeem a HPB eVoucher* worth $50 at the 28th day milestone. Keep going and you'll also receive eVouchers* worth $30 and $20 at the 3rd month and 6th month milestone respectively!
*Terms and conditions apply.
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This article was last reviewed on
Wednesday, March 2, 2022
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The Health Promotion Board (HPB) conducts annual school health visits to provide free health screening and immunisation services. HPB also conducts health education and health promotion programmes on lifestyle practices. HPB’s Student Health Centre, which generally provides preventive and screening services, follows up children referred from the school visits above.
Stay smoke-free for 28 days and you're 5 times more likely to quit for good.
Youth Preventive Dental Service (YPDS) provides oral health screening for pre-schoolers at some childcare centres as part of the Preschool Oral Health Screening and Fluoride Therapy Programme. Parents will be informed of the screening findings and recommended follow-up action through an "Information Sheet for Parents" that is downloadable from HealthHub.
YPDS also provides free basic dental services to Primary and Secondary students through school dental clinics and mobile dental clinics.
Annually, Primary 1, 2, 4 and 6, Secondary 1 and 3, and ITE Year 1 students who are enrolled in the school dental programme will be screened and treated by YPDS. Students in other levels who require dental services may visit the school or mobile dental clinics for free consultation and treatment.
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