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Smoking Cessation: Smoker's Journal
Keeping track of how much, where, when and why you smoke is an important step in quitting.

Here's why: Recording your smoking habits in a smokerís journal helps you identify your smoking triggers and moods, so you can better devise your quit-smoking plan.

You might think you know why you're lighting up, but writing down the these information can give useful insight into your smoking patterns or triggers.

For example, you might be chain-smoking when you're hanging out with your friends, or you might be smoking partly to kill time. This new insight into your stressors can help you strategize ways to beat your urge to smoke.

Getting Started:
  1. Click to download and print out your Smoker's Journal.

  2. Record your daily smoking patterns by noting down in your journal each time you have a cigarette, where you have it, with whom, and your reason for lighting up. Keep track of your need to smoke under the Urge column with a scale of 1 to 5 (1 being low, 5 high).

  3. At the end of each day, review your journal to identify patterns or triggers in your smoking habit.

Sample Entry:


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