Like most smokers¹, I've had several attempts at quitting over the years. Some have been more successful than others. On one occasion I managed a few weeks. Usually, it's several days. But one thing is always the same - I come unstuck when I'm out having a drink. However, my most recent effort to ditch the cigs has been different.

如大多数吸烟者一样，几年来我曾多次尝试戒烟。有的方法有所成效，有的方法并无何用。有一次，我做到了好几周都不吸烟，通常情况下我只能坚持几天。但这些过程都有一个共通点--一出去喝酒就戒烟失败。但近来我又尝试戒烟了，结果却大不相同。

I've now gone 34 days without lighting² up. And I've enjoyed several nights out during that time - including my own birthday. I signed up to the HoldMyLight campaign to see if it could help me where I've stumbled³ in the past. And I'm happy to say that it seems to be working. The approach is simple.

我已经34天没有抽烟了，而且戒烟期间我还出去享受了几晚喝酒的日子--包括我的生日。我报名参加了"拿着我的打火机"活动，希望能解决我所遇到的戒烟困境。很高兴，这种简单的方法似乎奏效了。

You choose a friend or family member to be your supporter, and they offer a reward if you stick to your pledge⁴ to go smoke-free for 30 days. Go smoke-free in four steps:

你选择一位朋友或家人作为你的支持者，如果能坚持30天不抽烟，他们会给你相应的奖励。遵循下列这四个步骤，戒烟吧！

Hold My Light has been designed to break down a big challenge into more manageable steps - maximising your chances of going smoke-free.

"拿着我的打火机"旨在将戒烟这一巨大挑战分解成更易于管理的几个小步骤--最大限度地让您不抽烟。

Decide - to go smoke-free for 30 days

决定--无烟30日

Choose - your best way to give up cigarettes

选择--戒烟的最佳方式

Start - Hold My Light and ask your friends to help

开始--报名参加'拿着我的打火机'活动，并请朋友帮忙保管打火机

Stay - on track and enjoy your success

保持--坚持不抽烟，享受成功

I asked my twin brother, because we're always together on a night out and I thought he'd be able to keep me on track in those moments when I was most tempted⁵ to light up. In fact, we both took part in the challenge.

我请双胞胎兄弟帮了我这个忙，因为我们俩总会一起出去（晚上），所以我认为在我忍不住想点燃香烟的时候，他会帮助我继续戒烟。事实上，我们俩都接受了这一挑战。

I offered to get him a ticket to watch Liverpool play, and he offered to pay for a fancy dinner if we both completed the challenge. Of course, the reward was a good incentive⁶. But the main help for me was having someone around to encourage me in those moments of weakness.

我给他的奖励是一张利物浦足球比赛的门票，而他则以一顿高档晚餐作为奖励。当然，奖励是一种很好的刺激。但于我而言，在脆弱得想抽烟的时候有个人陪在身边鼓励自己是最大的帮助。

And the longer the campaign went on, the easier I found it. Once I knew I could go out and not have a cigarette, it wasn't so hard.

而且，随着活动的持续进行，我发现戒烟也变得越来越容易。只要做到可以出去喝酒而且不想抽烟时，戒烟就没有那么困难了。