Click here for a printable PDF that you can post up and remember to stay motivated through your quit process.

Treating yourself can also mean giving yourself little “upgrades” of things that you would normally get on your weekly shopping list—like getting your favorite brand of shampoo instead of the generic one, swapping plain wheat bread for the “honey whole wheat” loaf, or buying “ultra soft” toilet paper instead of regular one-ply.

Here are some more ideas for budget-friendly rewards:

• Enjoy the company of a supportive friend or family member. If you know someone who likes to cook, you might even ask this person to support you by cooking your favorite meal after you’ve achieved a milestone, like your first day without a cigarette.
• Allow yourself to watch an hour of TV or stream a free show on Youtube or Hulu.
• Turn your bathroom into a mini-spa, and relax with a soothing bath!
• Take a nap!
• Read a chapter of that book you’ve been meaning to read.
• Browse the “Free” section on Craigslist. Someone might just be giving away something you want for free!
• Find community events in your area through a community catalog or the city website. Many events are often free or affordable to attend. You might pick up a new hobby, or meet new friends!
• Constantly remind yourself of what you gain as you become a non-smoker: Food and scents will taste and smell richer to you over time. Your risk of sudden death from a heart attack reduces by half just by going 24 hours without a cigarette. These are huge rewards in themselves!

Don’t be afraid to spend the money that you’ve saved on yourself! Remember, you can always check how much extra spending money you now have with the Savings Calculator.