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I’ve made a lot of changes over the course of my lifetime.
In my late twenties, I quit smoking. I can thank the birth of my son for the motivation. Then, in my mid-thirties, I started running in an attempt to get out in front of an anxiety disorder that had forced me to take leave from work more than once. Over the years, I also adopted a healthier eating lifestyle — although I’ll be the first to admit that in recent years, I’ve faltered. Now, I’m slowly cutting back on the junk and reintroducing better foods again.
Somewhere along the way, I also stopped drinking alcohol. That part was easier for me, since I wasn’t addicted — but looking back, I can see that I have turned a lot around over the years. And I’m immensely proud of that.
If you’ve ever felt like you were checking out early, I understand. These shifts — from harmful habits to more adaptive ones — have helped me in incalculable ways. In a very real sense, this hard work has saved my life.
If you’re interested in the deeper biology behind why change is so difficult in the modern world, you may find my book meaningful: Wired to Be Human.
And if you want more mental health writing rooted in lived experience, you can explore The Road to Mental Wellness.
How Have I Managed to Flip the Script?
How have I managed to move from habits that would have shortened my health span to ones that give me a better chance at prolonging my life?
I can’t say it was a strictly scientific approach, but I can say this: it worked for me.
It’s something I call the Two-Week Reduction Method.
“And if you want a practical movement example that pairs well with this approach, here’s a related TRTMW post you might find helpful:”
From The Road to Mental Wellness
How to Start an Exercise Routine and Stick With It
A practical, realistic guide to building a movement habit without perfectionism — starting small, staying consistent, and learning how to keep going when motivation drops.
The Two-Week Reduction Method
When I decided to stop smoking, I had two things in mind.
First, quitting needed to be a long-game approach. Second, I had to form new habits over time that gave me the best chance of long-term success.
Basically, the old saying “slow and steady wins the race” became my mantra.
As the name suggests, you make a slight reduction in an undesirable behavior every two weeks. Over time, you slowly shift the behavioral pattern behind the addiction or maladaptive habit.
How It Worked When I Quit Smoking
When I stopped smoking, I made a chart and tallied the number of cigarettes I smoked over a two-week period. At the end of those two weeks, I reduced the total by one cigarette.
One less cigarette… every two weeks.
I also used nicotine patches for help.
This process took about a year. But when I finally got down to four cigarettes a day, I gave it up completely. And since that day, I have lived a better quality of life.
When people say, “Quitting smoking was one of the best things I ever did,” it’s not senseless banter.
It’s true.
“To make it easy to visualize, here’s an example using a daily limit that drops by one every two weeks.”
Always Replace an Unhealthy Behavior With a Healthy One
There’s a “must do” with this approach: you have to replace the harmful routine with a healthier one.
So when you want a cigarette beyond what your reduction plan allows, do something else. Pick up a book. Go outside and leave the smokes behind. Take a walk. Play cards. Call a friend.
Be creative — as long as it moves you in a healthier direction.
If loneliness plays a role in unhealthy coping habits, you may also appreciate this reflection: The Friendship Recession — Why We’re Lonelier Than Ever.
A Quick Note About Food Substitutions
It’s tempting to replace smoking with processed food. Be cautious.
Obesity is often cited as one of the leading preventable contributors to cancer risk after smoking. It pays to educate yourself about each option and weigh the pros and cons.
So, You Messed Up?
One of the most important aspects of behavioral change is relapse — or “cheating.”
But failure? Never.
Even if you still smoke for years after giving it a real effort, you didn’t fail. You built a framework you can reimplement at any time.
So go easy on yourself. Every attempt is proof that you want better.
Choose Your Challenge: A Realistic Path to Overcoming Addiction
Struggling with addiction? Discover why challenge is inevitable—and how choosing the right one can lead to healing, purpose, and mental wellness.
Stop Identifying Yourself as the Habit
Real progress can begin when you stop identifying yourself as the behavior.
You are not a smoker.
You are a human being with an addiction — a health condition that needs correcting.
That distinction matters.
Apply This Method to the Rest of Your Life
Because this model modifies behavior, manipulates routines, and is designed for the long game, it’s much more than a “stop smoking program.”
You can apply it to exercise, eating habits, screen time, junk food, alcohol, or any repetitive pattern that’s pulling you away from health.
Using the Two-Week Reduction Method for Exercise
Recent research consistently shows that movement improves mental well-being. A common guideline is about 150 minutes per week of moderate activity, such as brisk walking, hiking, light jogging, or strength training.
So start small.
Commit to walking for just 10 minutes a day for two weeks.
After two weeks, add another 10-minute walk somewhere in that window. Once you’re comfortable, increase the number of days, then the minutes, at your own pace.
That’s how sedentary habits begin to shrink, and health begins to grow.
You can also explore this related post from TRTMW:
How to Be More Present With Loved Ones.
Final Thoughts
This method isn’t a substitute for professional guidance, and it isn’t a perfect science.
But it is something you can try.
And sometimes, trying is how we begin.
What do you have to lose?
In some cases… a lot.
Best of luck.
I’m rooting for you.
Jonathan
Author • Speaker • Trained Counsellor
For media, speaking, podcast and general inquiries
Find more mental health content at: theroadtomentalwellness.com
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