From: Feasibility of a text-messaging smoking cessation program for soldiers in Israel
Timing | Message |
---|---|
− 13 | Prescription medication is taken at least 8 days before quitting. Contact your unit’s physician today. The treatment must be purchased in a civilian pharmacy. |
− 11 | After quitting, the spots on your teeth and fingers will disappear, sexual performance will improve and you will generally feel much better. |
−5 | Tell family and friends in your unit that you are quitting and that their support is important to you. Make sure everybody knows. How about a Facebook status? |
−1 | Plan a goodbye ceremony from your final cigarette today. What will you do with it? How would you like to say goodbye? Suggestions in another message soon. |
0 | Congrats! You have reached the BIG day! We are right here with you, we know how much you want to quit and believe you will succeed. |
3 | Well done, you have passed 3 days without smoking! Your breathing is improving and it will continue to improve with each day that passes. |
6 | The days following quitting may be stressful. Try coping with physical activities, showering or relaxation techniques. You can also text: NERVOUS |
9 | Are your nerves getting to you? Don’t forget – we’re here at all hours. You can also text: NERVOUS |
18 | Every day that passes distances you from the bad habit of smoking. This is a great time to strengthen good habits such as exercise. |
38 | Try and think of things that you wanted in the past but decided they were too expensive. Maybe now that you aren’t smoking you can afford to get them. |
58 | Even if a friend tells you that he can smoke occasionally and not be addicted, don’t be tempted. Every time you smoke you’re at risk of going back to smoke. |