It may be hard to think about quitting smoking or vaping, but there are probably reasons quitting is important to you.

Focusing on those reasons and seeing yourself as someone who doesn't smoke or vape may help you in your journey to quit.

When you see yourself doing something new, it gives your mind a chance to practice and perfect your new behavior.

Take a minute to imagine what life would look like without smoking or vaping.

If you'd like, close your eyes during this practice.

Take a deep breath.

To begin, picture yourself throwing out all of your smoking or vaping supplies.

Visualize your home without anything that would tempt you to smoke or vape.

Now, imagine doing something else.

Maybe you're riding a bike.

There's less coughing to slow you down, and your body feels strong and active.

Or maybe you're in a park spending some time with your family.

Or you're enjoying a movie without needing to go outside to smoke or vape.

Finally, see yourself having a nice meal with a friend.

Picture the restaurant.

See your plate of food.

Smell the wonderful aroma.

And taste, really taste, your fresh, delicious meal.

Even if you're not ready to quit today, seeing yourself without smoking or vaping is a good first step.

Everyone has their own reasons for quitting.

Focusing on those reasons can help you imagine a new life—a life without smoking or vaping.