What self-talk or goal should I use to quit smoking
One thing not to say is "I don't smoke", because to your subconscious mind, that means "I smoke - give me a cigarette". What you could picture is a scene of you having a cigarette but feeling ill and vomiting because the cigarette tastes awful. Another way is to picture a scene where you normally have a cigarette and in that scene see yourself not having that cigarette. You see yourself congratulating yourself and saying "Well done" to yourself every time you don't have a cigarette. If you start hankering after a cigarette, then remind yourself what it tastes like.
It's also very important to work with goals. A good goal is "I have healthy lungs and clean breath".