Today at the gym, something meaningful happened. A man I have exchanged brief greetings with over the past year approached me between sets. This time, instead of small talk, he opened up about his journey to quit nicotine. He shared how he had moved from cigarettes, to nicotine patches, to now using nothing at all.

I congratulated him for quitting and for showing up at the gym consistently. Movement is one of the most powerful tools for navigating withdrawal. Research supports this: even short bouts of exercise can reduce cravings, ease withdrawal symptoms, and improve mood during smoking cessation. ^{1, 2}

Moments like this remind me why I care so deeply about behaviour change.

A Client Who Changed Her Entire Life

From 2017 to 2020, I coached a female client in the Philippines who smoked two packs of Marlboro Reds every day. She came to me severely malnourished, exhausted, and desperate for a healthier life. She also worked night shifts. A schedule known to disrupt the endocrine system and circadian rhythm, affecting hormones, appetite, and mood. ^{3, 4}

We built her transformation slowly:

• stabilising her nutrition
• regulating her sleep
• strength training to rebuild her body
• replacing smoking with healthier coping strategies
• reconsidering her existing community, social and support networks

Over time, she gained healthy weight, improved her mood, and reduced her smoking to a single cigarette on the occasional quiet Sunday. Eventually, she left her night‑shift job entirely and pursued her dream of becoming a children’s book illustrator.

She remains one of the clients I am most proud of because she quit smoking and she reclaimed her life.

Why Going “Cold Turkey” Is So Hard

People often underestimate how difficult it is to break an addiction. My client taught me this. My Professional Addiction Counselling Certification taught me this. And my own experience navigating steroid withdrawal taught me this.

Addiction is not just a behaviour – it is a neurological pattern. Stopping abruptly can shock the system. ⁵

Research consistently shows that gradual reduction, paired with replacement behaviours, leads to better long‑term outcomes. Exercise, in particular, has been shown to reduce cravings and withdrawal symptoms in smokers. ^{1, 2, 5}

This is why I always encourage people to replace the “quick dopamine hit” with something nourishing:

• watching sunrises or sunsets
• walking barefoot on sand or soil
• gardening
• singing or humming
• playing an instrument
• drawing or doodling
• yoga
• lifting
• dancing

Anything that reconnects you to your body and environment – not cigarettes, alcohol, or endless scrolling.

A Simple Daily Ritual for Self‑Awareness

During our conversation today, I shared a journaling practice I use myself. It’s simple, grounding, and incredibly effective for anyone trying to change habits:

At the end of each day, write:

1. One thing that drained you
2. One thing that helped you
3. One thing you are proud of

This practice builds awareness – the foundation of all behaviour change. Over time, patterns emerge. You begin to understand your triggers, your supports, and your strengths.

A Moment of Kindness

Before we parted ways, he told me:

You seem to be a very reliable person with your word. That’s an awesome quality.

I was genuinely touched. But the truth is, any “knowledge” I have comes from a lifelong commitment to learning – through reading, research, conversations, coaching, and lived experience.

And if you are navigating addiction, habit change, or personal transformation, know this:

You don’t have to do it alone. You don’t have to do it perfectly. You just have to begin – slowly, consistently, and with compassion.

References

1. Xu, J., Zhang, S., Chen, Z., & Wu, Z. (2025). Effects of exercise intervention on tobacco dependence: A meta-analysis. Frontiers in Public Health, 13, 1538833. https://doi.org/10.3389/fpubh.2025.1538833
2. Schöttl, S. E., Insam, K., Frühauf, A., Kopp-Wilfling, P., Holzner, B., & Kopp, M. (2024). Acute effects of outdoor and indoor walking on cigarette cravings, withdrawal symptoms and affective response during temporary smoking abstinence. Psychopharmacology, 241(4), 739–752. https://doi.org/10.1007/s00213-023-06506-4
3. Baljak, G. R., Marnie, C., Clarke, J., Peters, M. D. J., & Matricciani, L. (2024). Extent, range, and nature of studies examining sleep in nurses: A scoping review protocol. JBI Evidence Synthesis. https://doi.org/10.11124/JBIES-23-00281
4. Matricciani, L., Bennett, P. N., Pelentsov, L., Baljak, G. R., & Kelly, M. (2023). Healthy sleep and nursing. Australian Journal of Advanced Nursing. https://doi.org/10.37464/2023.401.1105
5. Berke, J.D., & Hyman, S. E. (2000). Addiction, Dopamine, and the Molecular Mechanisms of Memory. Neuron. https://doi.org/10.1016/S0896-6273(00)81056-9