Celebrating No Smoking Day, March 11th

A day to reflect and reset 

This Year, March 11th marks No Smoking Day - a powerful reminder that every small step toward quitting smoking is a big victory for your health and wellbeing. Whether you’ve recently quit, are thinking about it, or are supporting someone on their journey, this day is an opportunity to pause, reflect, and reset your goals.

As a coach, I’ve seen firsthand how quitting smoking isn’t just about willpower - it’s about mindset, preparation, and compassion for yourself. Behaviour change is rarely linear, but every moment of awareness is progress. 

Quitting smoking isn’t about stopping something — it’s about starting something new:

• Starting healthier habits 
• Starting to breathe freely 
• Starting to live in line with your values

Nicotine addiction builds both physical and psychological patterns: certain times of day, moods, or social situations become “triggers.” We can rewire our brains. They are not fixed. Just one step at a time and repeating the pattern and the new behaviour will follow. 

Know your why 

Take a moment to reflect on why you want to quit. Write it down. Is it your health, your family, your freedom, or your finances? When motivation wavers, your “why” will keep you focused.

Break the chain

Identify your smoking triggers - the coffee break, after meals, or stress. Then create a new ritual: a short walk, breathing exercise, or a quick stretch. Changing the cue-response link is key.

Start small, stay kind 

One craving at a time, one day at a time. Slip-ups are not failures, they’re lessons. Be curious, not judgmental, about what led to it and what you can do differently next time. 

Use your support network 

Talk to friends, family, or your coach. Sharing your journey makes it real and reminds you you’re not alone. Celebrate small victories together!

Reward progress 

Celebrate milestones - your first smokefree day, week, or month. Use the money you’ve saved for something that reinforces your new smokefree lifestyle.

Celebrating YOU on No Smoking Day 

This No Smoking Day, I invite you to celebrate progress, not perfection. Each craving resisted, each cigarette not smoked, each moment of self-awareness - it all counts. 

If you’ve recently quit, take pride in how far you’ve come. If you’re still working toward it, today can be your fresh start. Remember: you don’t have to quit alone, and you don’t have to be perfect - you just have to begin. 

Ready to take your next step? 

If you're thinking about making a change, you're in the right place. With No Smoking Day on the 11th March, this month could be a real turning point for you. If you want to set a new behaviour goal, chat through something that’s been tough, or explore ideas that fit your lifestyle, just reach out. Small shifts, practiced consistently, really do add up - and you deserve to feel lighter and breathe easier.

I'm part of a fantastic team of trained Stop Smoking Coaches, and we’re here to support you through your quit your way, at your pace.We can help you choose the type of support that feels right, build your confidence, and shape an environment that sets you up for success. And when you’re ready, we’ve got tools and techniques to help rewire old habits and build healthier ones that actually serve you.