QUIT SMOKING & VAPING
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A tobacco-free non-electronic inhaler to quit smoking and vaping.
A positive life is built on the foundation of positive habits. Positive habits are the daily stone-work that build us up into who we want to be, ideally. Forming these habits isn’t hard with the right framework, tools, and accountability.
At Füm™, we have been helping people create positive habits for the past three years and have specifically helped over 500 customers reduce and/or quit their smoking habit.
In this blog, we will walk you through why habit formation is important, how to actually make your habits stick, how to choose your habits, and offer a few tools that make the journey both easy and fun!
Habits are those regularly occurring activities or actions in our lives that are hard to give up--both good and bad. They are the daily steps taking us towards a destination--positive or negative.
Forming positive habits drastically changes the outcome of one’s life, and it’s not complex. Simple, easy, and repeatable habits can add years to your life, increase your mood, get you that job, and create lasting fulfillment in your everyday life. The process of implementing these habits is called “Habit Formation.”
In this guide, we will walk you through how to make a habit stick by choosing the right place to start. So, buckle up, grab your notebook and coffee (unless you’re trying to quit caffeine) and settle in for a voyage into a better you.
Step One: Identify the Destination
Before you start jumping into the newest exercise fad, take a step back and ask yourself why?
Immediately, you may want to jump into a new habit because you’ve been told it’s good, like hitting the gym. Why? Are you only doing it for the sake of doing it? OR is there a deeper sense of purpose?
Perhaps you fear the inability to do physical sports with your kids or grandkids when you reach a certain age. In that case, perhaps the habit you want to form hinges on staying physically healthy through eating, running, working out, etc.
It’s important to see how our daily actions are leading us towards a future destination--one we are either proud of or afraid of.
As each habit we have in our life is leading us somewhere, evaluate where you want to be and deconstruct the steps that get you there. Break the journey down into simple and achievable steps (i.e. habits) and begin with one.
Step Two: Start Simple
When I was in college, I set a personal goal of reading 52 books in a year. The previous year, I had read maybe two outside of my school texts… the goal was a bit ambitious. To my surprise, I made it nearly 13 weeks reading one book per week and then gave up entirely and read but one more over the rest of the year. To accomplish my initial goal of reading 52 books in the year, I would’ve had to read at a pace of 57 pages read per day. Which I had not built the stamina for.
I burnt out. And I wasn’t better off for it. In hindsight, if I had set a goal of reading only 17 pages per day, I would have, by average page count of NYT Bestsellers, have completed 15 books over the year. Two more than what I achieved.
Starting small and developing stamina is key. The easier you can make the habit, the more likely it will stick.
If you haven’t been running, and you want to run 10 miles a day, maybe begin with 1 mile. Look to add to smaller habits than chase after ambitious, big habits first
Step Three: Measure Your Progress
How do you know you’ve formed a habit? How do you know it’s stuck? Well, if you are still on Google finding blogs like this it probably hasn’t… seriously, a fully formed habit should feel addictive (in a good way). A properly formed habit should be hard NOT to do.
More practically, one form of measurement can be a habit tracker. A physical or digital method of logging the data of your journey. This won’t make or break your ability to form habits, however, it really helps reinforce the effort you are putting in.
Try to set a tangible daily goal that is reasonable for 30 days and set up a tracker to go alongside (download one online or make your own!). 30 days is typically a good amount of time to begin evaluating the benefits. If you are finding it too easy, up it! If it’s just right, keep it going! If it’s too hard, go easy on yourself.
A habit tracker serves two purposes: visual accountability and progress measurement.
Visually checking off a box daily stimulates a quick mood boost for the ego and helps to reinforce the positive momentum you are creating.
Measurement helps to keep us going over the long term. If we don’t track improvement (and in some cases, set backs), we are hindering our ability to celebrate! Habit, track, celebrate, repeat.
Forming a new habit is a journey. This journey comes with all sorts of twists, turns, and unexpected surprises. Enjoy the struggle--we’re human.
Laugh it off, go easy on yourself, and get back up. One of the greatest pieces of advice from habit experts, like James Clear and Matt D’Avella, is to “never miss twice.” It’s okay to skip a day here and there, but to skip two in a row decreases your chances of making that habit stick by a long shot!
A second tip, focus on incremental growth. Increasing 1% a day continually is better than trying to increase too much too quickly and giving up because it gets too hard.
Lastly, tell a friend. A journey is always more fun with a companion. They don’t necessarily have to be forming the same habit, but having someone who checks in on you or that you report to is great accountability for forming your new habit.
Habit formation is fun... At least it can be. Make it your own by creating your own goal by knowing where you want to be, why you want to be there, and the simple and repeatable steps you can take today to get there.
We’ve made a handy habit tracker that promotes simplicity you can download for free to help you conquer your habits.
Cravings can sneak up on you when you least expect them and they can really throw a new habit off. No matter your cravings, Fum with Conquer Cores is a great combination for quelling cravings and keeping you on track for creating positive habits. Conquer Cores are a blend of natural essential oils known for curbing cravings. Grab yours now.
A tobacco-free non-electronic inhaler to quit smoking and vaping.
1000+ Five Star Reviews
Best device to quit
One nicotine quitting pack and it got me through wanting to smoke or vape ANYTHING. I don’t know what voodoo you got in those cores, but I’m cured with the need/desire to smoke anything. can’t think of another product that actually delivered on their promise, thank you FUM!!!
I love everything about it...
I love everything about this product. Purchased it to stop smoking and it helped immensely. Since then have bought more cores and they are great. I recommend it to all my friends. Thank you!!!
I had been decreasing my nicotine use through vaping and had gotten to using 0mg juices. When switched to using only FUM, I was very happy with the ease and FREEDOM of the product. I see it now as a simple essential oil delivery system for personal on-the-go aromatherapy.
My husband has been using Fum
My husband has been using Füm inhaler to help quit his dipping habit. Seems to be helping with the cravings! It’s a journey but we are happy to have a natural way to help kick the habit!
Such a great tool to have!
This core has been so key for me in my 30 day challenge of making healthier eating choices. I cut back on dairy, processed sugar, grains, legumes, and coffee. I’m on day 22 and I’m not even craving any of these. It’s helped me to press pause, take some breaths, and reset my mind to stay strong. Definitely recommend!
Amazing for kicking habits
I’m a mental health and addiction counselor and am constantly trying to help clients quit smoking. Typically I suggest black pepper on a toothpick but ever since finding füm this is what I recommend! Their conquer cores are so wonderful for the recovery community!!!!
Pure, organic, ethically sourced, natural flavours.
I Love the feeling it gives me.
Completed 30 Day Smoke/Vape Free Challenge!
For what seems to be a simple idea, is a genius product. I tend to fidget and/or have a bit of an oral fixation especially during the work day. Very happy with it.
I absolutely love my Füm. The packaging is sustainable! The website give amazing information and the shipping was much faster than I anticipated! CUSTOMER FOR LIFE!
I cannot recommend Füm enough. Not only are the products high quality, customer service is on point. Way above and beyond my expectations! I have no reservations about being a repeat customer for life! Thank you, Füm!
Awesome product! I haven’t had a cigarette or vaped since I started replacing my habit with my FÜM! :)
FUM has helped my husband successfully quit smoking!! It worked! We are so grateful!
Absolutely love my Füm!