How I Quit Smoking, Started Running, Changed My Mindset, and Took My Life Back—One Habit at a Time
I had originally planned to publish this article on the first of January. As you can see, I missed the deadline. Why? Because I let “other arrangements” get in the way—an excuse.
Yes, an excuse.
I wanted to begin the year with a fresh piece, a declaration of change, but I delayed. Sound familiar?
Let me give you some examples:
I’ll go to the gym tomorrow—I need to pick up the kids today. I’ll start walking tomorrow—my favorite show is starting again. I’ll begin cycling tomorrow—it’s raining right now. I’ll eat better—after the holidays. I’ll quit smoking—on New Year’s Eve. I’ll start dating—when I feel better.
“I will, I will, I will.”
The hard truth? These are all excuses. And what separates success from failure is simple: fewer excuses, more action.
What Is Success, Really?
Some will say, “Easier said than done.” They’re right—and also wrong.
I’m not claiming to be successful in the grand sense. I don’t even believe in the absolute notion of success. Let’s turn to the Oxford English Dictionary for clarity:
“Success is the accomplishment of an aim or purpose.”
By that definition, if you accomplish something you set out to do, you’re successful—in that area of your life.
No one is successful in every aspect of life. We all have kryptonite. Even Superman.
Lesson One: Less Is More
In 2016, I was the happiest man alive. I got married to a smart, beautiful woman. Goal accomplished. That same year, I didn’t finish my 50 km race due to poor training. I failed in another area.
In 2017, I got divorced. But I finished a mountain trail marathon and a 50 km race. Gain and loss in the same breath.
Tip number one is this: Set fewer goals—but invest deeply in the ones you choose.
Lesson Two: Change Your Mindset First
I used to label things as “easy” or “hard.” Not anymore. Difficulty is relative—based on knowledge, preparation, and mindset.
“People cannot change their tidying habits without first changing their way of thinking.” —Marie Kondo
Actions define character. Words shape our world. Thoughts must lead to habits.
Tip number two: Change your way of thinking before trying to change your life.
Lesson Three: Live With Purpose Daily
Before I began running, my days were aimless. I counted hours until bedtime. But once I started training, every moment mattered.
Now I reflect each night: What did I accomplish today?
“Setting goals is the first step in turning the invisible into the visible.” —Tony Robbins
Tip number three: Set goals and review them daily to give your days meaning.
Lesson Four: Learn From Mistakes, Don’t Dwell
I smoked from 1993 to 2009. I regret it, but I don’t dwell. I learned. I stopped. I saved over $40,000—enough to help build my home.
Quitting happened only after I recognized nicotine as a drug, not just a habit.
“Don’t be frightened of failure. It makes you stronger if you learn from your mistakes.” —Mark Lawrenson
Tip number four: Accept past mistakes. Learn from them. Move forward.
Lesson Five: Don’t Just Dream—Plan
Writing goals on paper is a start, but without action, they’re just ink.
This year, I gained 10 pounds over the holidays. My plan was to eat every two to three hours to avoid hunger. I focused on eating filling, low-calorie foods. For example, boiled potatoes instead of fried chicken. I also exercised every evening for 45 minutes.
That creates a 500-calorie daily deficit. That’s two kilos lost per month.
“You are the architect and builder of your own life, fortune, destiny.” —Alfred A. Montapert
Tip number five: Make a realistic plan—and follow through.
Lesson Six: Don’t Wait for the “Right Time”
Stop saying, “I’ll start Monday,” or “after my vacation.” Change starts now.
“Don’t wait for the perfect time to start making changes in your life; the time is now.” —Chris Gardner
Tip number six: The perfect moment is a myth. Start today.
Lesson Seven: Create the Right Environment
After my divorce, I started collecting glass bottles—then discovered stained glass art. I built a workshop in my attic. Now I create and sell artwork.
The space encouraged my effort.
Tip number seven: Prepare your environment to support your goals.
Lesson Eight: Evaluate and Adjust
Big companies audit every quarter. Why don’t we? I now assess my progress weekly.
“Take a step back, evaluate what is important, and enjoy life.” —Teri Garr
Tip number eight: Evaluate your progress and adjust accordingly.
Lesson Nine: Make One Small Change at a Time
In 2010, I began running to lose weight. I didn’t try to change everything—just one habit: daily evening walks. That led to daily runs.
This year, I’m working on going to bed by 9 p.m.—one small but crucial change.
“Break any problem into or make any changes in small increments.” —Anne Grant
Tip number nine: Make one small change. Stick to it for three to four weeks.
Lesson Ten: Adapt Your Plans
In 2011, I overtrained and failed to follow through on my ambitious running goals. But I learned to adapt my plans.
“It’s so important to adapt, think outside the box, and stay ahead if you want to grow.” —Marie-Chantal Claire
Tip number ten: Learn to adapt. Perfection is the enemy of progress.
Lesson Eleven: Live in the Present
Running marathons taught me: don’t think about the finish line, focus on the kilometer you’re running now. That’s how I overcame mental fatigue.
“I tend to focus on what I’m doing at the moment, and that takes up the entire span of my focus.” —Maura Tierney
Tip number eleven: Focus on the present moment to manage stress and increase productivity.
Lesson Twelve: Simplify Your Life
I inventory my possessions twice a year. If I can’t think of a use within five seconds, I donate the item.
“Too many people spend money they haven’t earned to buy things they don’t want to impress people they don’t like.” —Will Rogers
Tip number twelve: Own less. Stress less. Free your space and mind.
If you’ve read this far, thank you. I’ve shared these life lessons because I’ve lived them. They weren’t easy. But they were worth it.
If you’re feeling stuck, overwhelmed, or defeated, know this: you don’t need a complete overhaul. You need one small, intentional change. Then another. And another.
The rest will follow.
Let the years ahead to be of less talk and more action.
