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Plan to beat your urges. It’s best to start out by monitoring your urges, so you become more aware of them. Track them for a couple days, putting a tally mark in a small notebook every time you get an urge. Write out a plan, before you get the urges, with strategies to beat them. We all have urges to quit — how will you overcome it? What helps me most are deep breathing and drinking water. You can get through an urge — it will pass.
抑制放棄的沖動。每個人都有想放棄的時候，把這些原因?qū)懴聛恚鰟e的事情來分散它，譬如深呼吸，喝水，等等，放棄的沖動很快就會消失。
