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.
抑制放弃的冲动。每个人都有想放弃的时候，把这些原因写下来，做别的事情来分散它，譬如深呼吸，喝水，等等，放弃的冲动很快就会消失。