New cigarette prices could be your best reason to quit

The new fiscal year budget has been announced and as always, people are paying close attention to which expenses are set to rise and which might offer a little relief. While most of these changes affect our wallets, some also have the potential to affect our habits.

Cigarettes are among the items that have seen an increase in price, adding to the cost of a habit that was never cheap to begin with.

For those who have spent months or even years, telling themselves that they would quit "one day", this price hike could offer a reason to finally start. Quitting smoking is rarely easy, but if the latest price increase feels like the final push you needed, here are a few practical ways to make that decision stick.

Do the math

Smokers are aware that cigarettes cost money, but they do not calculate how much they actually spend over time. Imagine someone spending Tk 200 a day on cigarettes. That amounts to Tk 1,400 a week, roughly Tk 6,000 a month and more than Tk 70,000 a year!

The figure will vary from person to person, but the principle remains the same. Small daily purchases add up to a significant amount over time and looking at that may prompt different thoughts. This money could contribute to a holiday, a new gadget, or even a small investment. Seeing the annual cost rather than daily terms can be a source of motivation for those considering quitting. 

Let technology help

Breaking a long-standing habit can feel overwhelming, which is why many people find it helpful to focus on small milestones rather than the end goal. Several smoking cessation apps are designed around this idea. They track smoke-free days, celebrate progress through badges, estimate money saved and provide regular reminders of how far a user has come.

What makes these tools effective is that they turn quitting into a series of manageable challenges. Users are encouraged to focus on reaching the next milestone, whether that is a day, a week or a month without a cigarette. For people who enjoy tracking progress or staying motivated through goals, these apps can help to accomplish.

Know your triggers

Quitting smoking is not only about willpower, but also about understanding the situations that quietly keep the habit alive. Most smokers do not light up randomly. There are usually patterns behind it. It could be a cigarette with morning tea, one after meals or during work breaks.

Identifying these triggers is an important step. Some people find it useful to observe their smoking patterns for a few days and note when cravings appear most strongly. Once these moments are recognised, they become easier to anticipate and gradually avoid or replace with other actions.

Replace the habit

Quitting something often works better when something else replaces the habit. Smoking is not just nicotine for many people, it is a ritual for them.

Simple substitutes like chewing gum, mints or even a bottle of water can keep the mouth engaged during cravings. Some people also find it helpful to distract themselves with small activities, whether it is scrolling through something, listening to music or playing games.

The goal is not to find a perfect replacement, but to interrupt the loop that leads from craving to cigarette. Over time, the urge weakens when it is no longer paired with the familiar action that follows it.

Change your environment                

Willpower alone often struggles when the environment keeps reinforcing the habit. That is why small changes in surroundings can make difference. Spending more time in smoke-free places such as cafés, libraries or study spaces can reduce exposure to situations where smoking feels automatic.

It also helps to avoid carrying extra cigarette or keeping them within easy reach. Minor frictions, like making cigarettes less accessible, can interrupt impulsive decisions. Over time, these small barriers add up and make smoking less convenient, which is often enough to reduce frequency without relying purely on self-control.

Quitting smoking is rarely a straight or simple journey. The intention may be strong, but setbacks are part of the process. A price increase alone may not force anyone to quit, but it can serve as a reminder of what the habit is costing in the long run. Sometimes, even a small shift in perspective is enough to take the first step in a different direction.