A smoking journal can be helpful both while you prepare to quit and after you quit. Use it to record information about your smoking behavior, such as:
Start your journal before your quit date, if possible. Make entries for at least 7 days (one full week). Record:
Take a look at your weeks' worth of notes, and identify when or where you will be most likely to relapse. Think about whether you can avoid these situations. If you cannot avoid them, make a plan of action that lists what you will do instead of smoking when you find yourself in those situations. Add this action plan to your journal.
After your quit date, record:
The journal doesn't have to be difficult or complex. Here's a sample of what a smoking journal might look like for someone who is preparing to quit:
|Cigarette||Time||Place or Situation||Level of need (1–5)|
|1||7:45||In car, on way to work||4|
|2||10:15||Outside office, 1st coffee break||2|
|Primary Medical Reviewer||Adam Husney, MD - Family Medicine|
|Specialist Medical Reviewer||John Hughes, MD - Psychiatry|
|Last Revised||July 6, 2011|
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