It may help you to achieve a long-term goal like quitting tobacco by breaking it down into smaller goals. Every time you reach a goal, you feel a sense of pride along the path to becoming tobacco-free.

• Set your goals clearly. Write down your goals, or tell someone what you are trying to do. Goals should include "by when" or "how long" as well as "what." For example: "I will keep a smoking journal for 1 week starting tomorrow."
• Reward yourself for meeting your goals. Quitting smoking is a tough process, and each small success deserves credit. Don't punish yourself for failing to meet goals. Instead, hold back on a reward until you achieve your goal.
• Pace yourself. You may want or need to quit slowly, over the course of several months or a year. Set a comfortable pace. Certain activities won't be temptation-free for many months after you quit. As you set goals for yourself, decide when you are ready to challenge yourself.
• Be realistic. You may feel very excited and positive about your plan for change. Be careful not to set goals, including a timeline for quitting, that are higher than you can meet. Set realistic goals.