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It helped me to make small commitments to not smoke. Like in the morning I'd say I wouldn't smoke 'til lunch and then at lunch I'd decided again if I'd commit not to smoke to dinner and thru the evening. I couldn't promise never to smoke again but I could agree not to smoke for a 4 hour period. Then one by one my days added up and I didn't want to ruin my success of not smoking for however many days it was. Also I would add up the number of cigs I'd usually smoke in a day and multiply that number by the # of days. After a short while, that # really got large, like for me it was 25 cigs a day, so after 4 days you'd see I didn't smoke 100 cigs. That was another thing to be proud of and not want to mess up. Hope this helps.
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