Quit Smoking the JournalOwl Way


Still puffing away? Walking away from smoking can seem insurmountable. It can be done though! Breaking it down step by step will make it easier.The benefits of quitting are scientifically proven: Improves sense of taste Lowers risk of heart disease Better lung function Reduces risks of cancer
Quit Smoking the JournalOwl Way


Are you a smoker? 

You’re not alone. Cigarettes are smoked by over 1 billion people, which is nearly 20% of the world’s population. And 15% of global deaths are attributed to smoking. In some countries, it’s more than 1-in-5 deaths. Wow. 1-in-5 deaths.

Let us help you quit this horrible habit once and for all. With JournalOwl’s growing community of ex-smokers, along with our guided 21-day challenge, you can be well on your way to a smoke-free lifestyle. 

How does it work?

By starting this challenge, you commit to journaling daily and living smoke-free for the next 21 days. Over the next 21 days, starting today, you will answer a series of questions designed to help you uncover the underlying reasons why you continue to smoke. To manage the stress and anxiety of early withdrawal, we augment your journaling challenge with a guided breathing exercise.

At the end of the 21 days, you should be smoke-free and living a much healthier life.

Ready to get started? 

Steps (1)

Step 1:


According to Smokefree.gov, when a strong craving hits -- it can be easy to lose sight of the health benefits of quitting (outlined below). This is why we encourage you to also consider the emotional and social benefits of quitting smoking. For instance, the self-respect that you'll generate by stopping such an addictive habit, or how about the money you'll save from quitting? What about the friends and family who constantly nag you to quit smoking? 

The list of reasons is different for everyone. Today, we want you to focus your expressive writing around why you are here and what benefits you think quitting will do for you. And, remember, before you start journaling -- take your last puff. The idea of this 21-day journaling challenge is to fully rid yourself of this bad habit. The first few days will be the most difficult, but the physical withdrawal symptoms peak after 72 hours of cessation. At the end of each day, JournalOwl will email or SMS text you with a simple question, "Did you smoke today?" If you smoked, you'll need to start back at Day 1 of the challenge. 

Remind yourself of the rewards of quitting to help yourself stay on track:

  • 20 minutes: heart rate, blood pressure drop
  • 12 hours: carbon monoxide in the bloodstream drops to normal
  • 2 weeks–3 months: circulation, lung function improves; heart attack risk begins to drop
  • 1–9 months: cough less, breathe easier
  • 1 year: risk of coronary heart disease cut in half
  • 2–5 years: risk of cancer of mouth, throat, esophagus, bladder cut in half; stroke risk is reduced to that of a nonsmoker
  • 10 years: half as likely to die from lung cancer; risk of kidney or pancreatic cancer decreases
  • 15 years: risk of coronary heart disease same as non-smoker’s risk
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