What is commitment? Commitment is a promise or a pledge. It is the decision that, no matter what, even if it is not comfortable, you will stick to your promise.

Strong commitments are ones where you realize that if you stick to your promise, you gain something. Think of some of the commitments you may already have made in your life: to your partner, children, parents, your job, your car, your pet, or to a project that is important to you. No matter what, even if at times it can be frustrating, you do what you plan on doing to keep up your commitment. Why? Because you care about these people or things. For example, even though your loved ones may frustrate you at times, you still care for and protect them. Another example, even though your job or paying bills can be irritating, you still do what you need to do. In return, you get a pay check and a roof over your head.

Quitting smoking is a commitment to your self. It is a promise to care for your life and your health. It might be irritating at times to quit, but in return you get life, health, good feelings, more money and more freedom.

How can you keep your commitment strong each day? To some degree, you need to decide that no matter what, no matter how tough or uncomfortable, you are not going to go back to tobacco or smoking. Instead, you will think about what you gain by quitting, even in the face of difficulties.

You can use medications to help ease some of the discomfort of quitting. Many medicines are proven to help people quit successfully. However, because no medication can give you a guarantee, it is important to decide that nothing could make you use tobacco or go back to smoking.

Another thing you can do is each day state to a friend, partner, pet, or yourself, “No matter what happens today, I promise you I will not smoke or use tobacco.” This can remind you to focus on each day, one day at a time. It can also help you ask your friend or spouse/partner for support if you are having a tough day. Remember that commitment is a powerful thing. You can use that power to help you stay strong!

References

Kahler, C., LaChance, H., Strong, D., Ramsey, S., Monti, P., & Brown, R. (2007). The commitment to quitting smoking scale. Initial validation in a smoking cessation trial for heavy social drinkers. Addictive Behaviors, Apr, v.6.

O’Farrell, T. J. & Fals-Stewart, W. (2000). Behavioral couples therapy for alcoholism and drug abuse. Journal of Substance Abuse Treatment, 18, 51-54.

O’Farrell, T. J. & Fals-Stewart, W. (2002). Behavioral couple and family therapy with substance abusing patients. Current Psychiatry Reports, 4, 371-376.