Stoptober - Diary of a Quitter: Day 29

Matthew Backhouse smokes his last cigarette before starting Stoptober. Photo / Nick Reed

Journalist Matthew Backhouse chronicles his efforts to quit smoking for Stoptober in a daily diary.

Well, I've made it four weeks. Here's four things I've learned:

1. The key to quitting is to not smoke.

This one sounds pretty obvious, but if you've ever tried to quit, you'll know what I mean. The addicted mind likes to play mental gymnastics, which leads to such absurd thoughts as: "I've gone two weeks without smoking - I've earned a cigarette." And: "I could have just one. It doesn't mean I'm a smoker again."

Rubbish. As soon as you smoke, you're back to square one. And who wants to fight the same battle over and over and over again? It's hard enough doing it once. No, it's best to not smoke. Ever. Trust me on this one.

2. Smoking is actually pretty gross.

At the beginning of this journey, I often wondered how I would cope with never having a cigarette again. The idea seemed terrifying. Fast-forward four weeks, and I can't believe I smoked for half my life.

Smokers, let's be honest - cigarettes are only occasionally enjoyable. The first one of the day is, and maybe the first one with a drink. But the rest? That's just addiction. And it's actually pretty disgusting. Nobody needs that sh**.

3. Life is actually a lot more fun without smoking.

Smokers like to tell themselves - as they huddle outside bars in the cold wind, their clothes absorbing foul-smelling poison, their lungs filling with tar - that they're the fun ones. The non-smokers back in the bar? They don't know how to let go, to not worry, to have fun.

It's absolute garbage. Life is so much more fun when you're not chained to an addiction that forces you outside every hour; that pulls you away from meaningful social interactions for that lonely pursuit of the nicotine rush. Being a non-smoker makes you so much more present, so much more in the moment. It's liberating - and that's what fun is made of.

4. Everyone around you - from your best friends through to total strangers - will be really encouraging.

Especially if you stick at it - and try not to snap at people. Honestly, I've been overwhelmed by how supportive everyone has been. It shouldn't be such a surprise - I'm basically kicking a dirty habit to a poisonous carcinogen, which is a commendable move. But it's touching to know how much people care.

To take part in Stoptober, visit www.stoptober.nz

For help quitting, visit Quitline at www.quit.org.nz or phone 0800 778 778