The Tipping Point
The First 10 Days: Breaking a Habit and Finding Freedom
Quitting a habit is brutal and the first ten days can feel impossible.
Breaking a habit feels like stepping onto a battlefield with no map. I know this because I’ve been there - not once, but enough times to understand how brutal the first days can be. Nearly two decades ago, my battlefield was smoking. I had smoked for years, convincing myself it helped me think, relax and manage stress, but deep down, I knew it wasn’t just a habit - it was a chain.
I had tried quitting before, many times and each attempt ended the same way: a day or two of determination, followed by a slow slide back into the comfort of old routines. I felt frustrated, ashamed and convinced that maybe I just wasn’t “strong enough” to quit.
However, I realised something crucial: the first 10 days are everything. If you can survive the first 10, your head clears, your body adjusts and the habit starts to lose its grip. The tipping point isn’t a magic moment - it’s a process and it’s hard, but it’s also liberating.
Day 1: The Shock
I remember the exact moment I decided to quit. I had just finished a cigarette outside the office, staring at the smoke curling into the winter air and felt an overwhelming sense of shame. I was tired of being controlled by a habit that didn’t serve me. I wanted freedom and I wanted it now.
The first cigarette-less morning, my lungs ached and my throat burned, as if demanding what I’d just denied it. Coffee tasted bitter without the familiar smoke and even at the end of a stressful phone call - felt like a test. My body ached for the familiar relief and my mind screamed, “You can’t do this”, but I kept going. I reminded myself: I only need to get through today. Just today.
Days 2-5: The Inner Battle
These days were brutal. I didn’t just fight cravings - I fought old habits embedded in every corner of my day. Smoking wasn’t just about nicotine; it was about routine. I used to smoke after meals, during breaks or while walking. Every activity felt like it had a missing piece.
I survived by replacing the ritual rather than trying to erase it entirely. I went for short walks, chewed gum and started journaling my cravings. Writing down what I was feeling made it tangible and less intimidating.
I also realised I needed to track my progress. Each day without a cigarette became a small victory. Seeing the days accumulate on my calendar gave me the confidence to face the next day.
Day 6–9: The Mental Tug-of-War
Around day six, the fight shifted. The physical cravings faded, but the mind became the battlefield. Thoughts like, “You’ve done so well - one won’t hurt” echoed relentlessly. Stress, pauses in the day, even a familiar route home felt like traps.
As the days passed, each small victory quietly strengthened my resolve. By now, I could feel a subtle but powerful shift - one that would change everything and small victories started to matter more. I noticed that I could sit with discomfort instead of immediately trying to escape it. Cravings were still there, but I no longer obeyed them. Each moment I resisted was proof I was breaking free. Each urge I survived felt like a tiny win, reinforcing that change was possible.
Pro Tip: Track your habit in small increments. Each hour without giving in is progress. Seeing these small wins stack up fuels momentum and confidence.
Day 10: The Turning Point
Day 10 felt different. It wasn’t that the cravings disappeared, they were still there, but I realised I could choose my response. I could acknowledge the urge and let it pass and so my mind finally caught up with my intention.
It felt like climbing a steep hill. For days, I had been gasping for air, doubting myself and struggling, but when I reached the ridge, I could finally see the path ahead clearly. From that day on, continuing felt possible. I wasn’t just surviving - I was moving forward with intention.
What I Learned from the First 10 Days
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Break it down: Focus on today, or even the next hour. Tiny victories build unstoppable momentum.
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Replace, don’t just resist: New routines help fill the void left by the old habit. Walk, journal, call a friend. Anything that interrupts the automatic behaviour.
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Track your progress: Seeing your streak grow makes the abstract concrete and motivates you to keep going.
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Embrace discomfort: Cravings and urges are not weaknesses - they are signs that you are breaking free.
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Be compassionate with yourself: Slip-ups don’t erase your progress. Every attempt is a step closer to mastery.
Beyond Day 10
After day 10, something subtle, but powerful happens. You feel more in control. You notice the freedom in the choices you make. The habit is no longer your master - it’s just something you used to do.
For me, quitting smoking wasn’t just about removing a bad habit - it was about replacing it with something better. I turned to cycling as a way to channel my energy, manage stress and rebuild my health. What began as a simple alternative soon became a passion. I trained consistently, developed discipline and before long, I was competing in major races such as the Amashova Durban Classic, the Cape Argus Cycle Tour and the OFM Classic. Cycling didn’t just replace smoking; it became proof that when you redirect your focus into something positive, you can excel in ways you never imagined.
The journey wasn’t about perfection; it was about persistence. Every day beyond day 10 became easier. The confidence I gained from surviving the hardest days fueled every other change I wanted to make in life.
Breaking a habit isn’t magic. It’s grit, patience and courage. The first 10 days are the mountain; reaching the top is the view that makes all the struggle worthwhile and once you get there, you realise that freedom wasn’t just about quitting the habit - it was about proving to yourself that you can.
A Final Note
Breaking any kind of habit is more than just stopping a behaviour - it’s reclaiming your power and rewriting your story. Those first 10 days are a test, yes, but they are also a declaration: You are stronger than your habits!
Remember, every time you choose differently, you are training your mind, strengthening your will and creating a life that aligns with your true self. Celebrate each small victory, no matter how insignificant it may feel, because each one is proof that change is possible and that the best version of yourself is waiting on the other side of persistence.
What habit are you trying to break? Share your Day 1 story in the comments - I’d love to hear and celebrate your victories with you!
With you on the journey,
– Storm Reagan
Life Coach | Lived Experience Guide
This post came at exactly the right moment in my life 🙌🏻
ReplyDeleteOne of my New Year’s resolutions was to quit smoking, and that’s how I started. Today I’m already on day 3, but I must say — it’s incredibly difficult!
I smoked for 20 years and, as you also mention in the post, it’s just a bad habit that needs to be unlearned.
Honestly, I’m still afraid that I might relapse, but I’m taking it day by day.
Thank you so much for sharing this - and truly, well done on Day 3 🙌🏻
DeleteAfter 20 years, those first few days are brutal, so what you’re experiencing is completely normal. The difficulty doesn’t mean you’re doing it wrong - it means you’re right in the middle of unlearning something deeply wired.
The fear of relapse is something almost everyone faces in these early days. It doesn’t mean you will relapse; it means you’re aware and awareness is powerful. Right now, your only job is exactly what you’re already doing: taking it day by day, sometimes even hour by hour.
Each craving you sit through is proof that the habit is losing its grip, even if it doesn’t feel that way yet. Day 3 is not small - it’s evidence that change is already happening. Keep going. I’m cheering you on and I’d love for you to check back in when you hit Day 5… and Day 10. You’re not alone in this 🤍
I’ve made it to day 5!
DeleteI must say, the cravings aren’t that bad for me when I replace them with something else each time. The withdrawal symptoms (mood swings) did suddenly hit yesterday, but thankfully not for the whole day.
Today I’m feeling much better again. My taste, smell and breathing have already improved, and I feel like I’ll be able to push through.
I also wouldn’t have been able to do this without your posts. The advice and the motivation. You’re also someone who actually replies to comments and I really appreciate that. Thank you! 🙏🏼
That’s incredible — Day 5 is a big deal 🙌🏻
DeleteWhat you’re noticing is exactly what happens when the habit starts loosening its grip. Replacing the craving instead of fighting it head-on is powerful and the fact that the mood swings came and passed is important. It shows your system is recalibrating, not breaking.
The improvements in taste, smell and breathing are your body’s way of saying thank you. Those are early wins and they matter more than most people realise.
One thing I want to gently prepare you for (not to scare you, but to strengthen you): life will still test you. A stressful workday, an emotional moment, an unexpected setback - those are often when old habits knock the loudest. When that happens, it doesn’t mean you’re failing or going backwards. It’s just the habit checking if it still has access.
When those moments come, remember this: you’ve already proven you can sit with discomfort and choose differently. You don’t need to be perfect - you just need to pause, replace and move on. One urge at a time.
Day 5 means momentum. Keep stacking these small wins. I truly believe you’re doing something life-changing here and I’m really glad you’re sharing the journey. Thank you for trusting the process and for being here. Day 10 is closer than you think 🤍
I made it… day 10! I must say, this week was not easy at all.
DeleteThere were so many withdrawal symptoms that I had to face such as very little sleep, headaches, feeling angry and frustrated and cravings.
I did, however, find something that puts my mind at ease every time, and that is the fact that I no longer smell like an ashtray, my senses are much better, my teeth are getting whiter and I’m saving money.
What I’ve also realized is that there isn’t much support out there when you quit smoking, but at the end of the day I’m doing this for myself and no one else. You just have to stay strong every day and keep fighting (even though it stays difficult).
Thank you for being my biggest supporter — it really helps!☺️
This is huge — truly. Day 10 is not just a number, it’s a turning point 🙌🏻
DeleteWhat you described is exactly what those first ten days often look like: less sleep, headaches, irritability, cravings. None of that means you’re weak — it means your body and mind are recalibrating after years of conditioning. You walked straight through the hardest part.
I love what you noticed: the smell, the senses, your teeth, the money. Those aren’t “small” perks — they’re evidence. Proof that your body is already responding to the choice you’re making for yourself.
You’re also absolutely right about the lack of support. Quitting can feel incredibly lonely and that’s one of the hardest truths about it, but what you said next matters even more: you’re doing this for yourself. That shift — from external support to internal commitment — is where real freedom starts.
Staying strong doesn’t mean it stops being hard. It means you keep choosing yourself even when it is and you’re doing exactly that.
Thank you for trusting me enough to share this here. I’m genuinely proud of you and I’m still right here with you. One day at a time, one choice at a time 🤍