I'm proud to say that I have officially been an ex-smoker for 3 years, 2 months, and about 3 weeks.

That translates into 5,859 cigarettes NOT smoked, for a savings of $2,050.72!

At 5 minutes per cigarette, I have increased my life expectancy by about 3 weeks.

Whoa. The power of small, daily actions is real--and it's evidenced right here.

20 minutes after quitting . . .

My heart rate and blood pressure dropped to normal. (Effect of smoking on arterial stiffness and pulse pressure amplification, Mahmud A, Feely J. 2003. Hypertension:41:183)

12 hours after quitting . . .

The carbon monoxide level in my blood dropped to normal. (US Surgeon General's Report, 1988)

2 weeks to 3 months after quitting . . .

My circulation improved, meaning my blood was oxygenated and circulated at normal levels. (US Surgeon General's Report, 1990)

1 to 9 months after quitting . . .

Coughing and shortness of breath decreased; Lung function improved increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection. (US Surgeon General's Report, 1990)

1 year after quitting . . .

The excess risk of coronary heart disease dropped to half that of a smoker's. (US Surgeon General's Report, 2010)

$$ Savings from Quitting:

Not buying cigarettes: $1,820/year

Health Insurance savings: $1,455/year

TOTAL: $9,825 (over 3 years)

**Upcoming landmarks I’m heading toward:**

5 years after quitting

My risk of stroke will reduce to that of a non-smoker 2-5 years after quitting. The risk of cancer of the mouth, throat, esophagus and bladder will be cut in half after 5 years. (US Surgeon General's Report, 2010)

10 years after quitting

My lung cancer death rate will about half that of a person who is still smoking. (US Surgeon General's Report, 2010)

15 years after quitting

My risk of coronary heart disease will be that of a non-smoker's. (US Surgeon General's Report, 1990)

2 Minute Action

What's something you've done that you haven't given yourself credit for?What's a small win that has accumulated over time without you realizing it? A savings account? Playing an instrument? Writing?Take a second today to congratulate yourself on the absolute MOUNTAIN of work you've done to get here. You couldn't have done it without yourself. :)