Hit these smoke-free milestones and give yourself a treat!

Who needs nicotine to activate our brains' 'reward centre'? We already reap a plethora of rewards from the day we stub out, with gains to our health, wealth and the family's well-being. Go ahead and treat yourself along your quit journey, too - here are some ideas!

Milestone

Reward Yourself

8 hours is excellent!

The first day is always tough, so who's to say you don't deserve a reward after your first eight hours?

By now your carbon monoxide levels would ld have dropped, and oxygen levels increased to a normal, healthy range.

We say you should treat yourself to some musical inspiration. Need ideas? The official I Quit Spotify playlist is always handy. Download your triumphant 'quit song' to your mobile, and boogie on!

2 days, hang in there

Now that your sense of smell and your taste buds are functioning better, it's the perfect excuse to go on a foodie trip and savour that dish you've always wanted to try. You might just love it more.

3 days, keep going

Your bronchial tubes are relaxed enough to make breathing easier, and you feel more energised.

Take a wacky selfie to commemorate your third smoke-free day, and upload it to the I Quit Club on Facebook! You can connect with and share your journey with others there, and find tips on how to keep going.

1-month, well done!

Great job! At this point statistics show you are five times more likely to quit for good. Post about your 28-day success and expect the congratulations to start pouring in! And, have you claimed your I-Quit Countdown incentive yet*?

2 months, terrific

Tingling with anticipation? Actually it could just be the sensation you get as your circulation improves. Treat yourself to a massage or a pedicure.

Thriving at 3 months

It's a good time to think about baby bonuses! Sperm quality for men will have returned to normal by now, and fertility for women improved. Your next I-Quit Countdown incentive is due, so woo your significant other with a shopping trip.

4 months, fantastic!

Walking and other aerobic exercises are easier now. Celebrate renewed health with a sport you've not tried before, or download a new fitness app.

A fanfare for 5 months

Keep it up!

Sensational 6 months

Half a year is nothing to sneeze at - in fact, you can say goodbye to sinus congestion, coughing, tiredness and shortness of breath. Reward yourself or gift your quit supporter with a bouquet of roses, which also doubles as a decoration for the home. Don't forget to collect your I-Quit Countdown incentive* for this month, too.

1 year, congrats!

Congratulations! Your risk of a smoking-related heart attack is down by 50%. Mark this Quitversary with a party with your supporters, complete with cake and candle.

5 years fabulous

Your risk of mouth, throat and esophageal cancer is halved, (not to mention your breath smells a lot better too). Complete the effect by getting your teeth polished, because you know they will stay beautiful way longer than before.

10 years turbo-charged

Staying smoke-free for a decade is a big deal! Your risk of lung cancer is now reduced by 50%, and the risk of bladder, kidney and pancreatic cancers has also decreased.

This calls for another party - how about a movie marathon?

15 years and flourishing

You've hit the jackpot! At this stage, your risk of getting a heart attack or a stroke is no higher than the next non-smoker. It's not just you that's hale and hearty, either - by now your bank account is looking pretty healthy, what with all those savings from quitting. So go ahead and get that holiday/staycation/cruise you've always dreamt of. You deserve it!

*This is only applicable to I Quit participants who have validated their smoking status before the start of their quit date. To qualify for participation in the programme, you must be a smoker that is either a Singaporean Citizen or Permanent Resident.

Remember: the benefits continue for years after your last cigarette, and that's the best reward.

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.


Read these next: