Keep Track of Every Cigarette
Smoking Record
Keep track of each cigarette you smoke and how much you enjoyed it. You will need to print out at least one copy for each day. Note:
- The time
- Where you were
- What you were doing
- Who you were with
Rate how strongly you enjoyed the cigarette:
1= just a little
2= some
3= a lot
Keeping a smoking record will be very helpful if you complete it correctly. You'll learn about your triggers and which cigarettes are your favourites. You'll probably find that you light up a lot without thinking about it and may be tempted not to record some of them.
| Day 1 | |||
|---|---|---|---|
| Cigarette number | 1 | 2 | 3 |
| Time | 8:10am | 10:00am | 11:30am |
| What I was doing | Drinking my coffee | Morning tea break | Break |
| Reason why you smoked (how I was feeling) | To wake up | Habit | Stressed |
| Who I was with | My partner | Work colleagues | Alone |
| How much I enjoyed it | 3 | 1 | 2 |
| When I stop, I plan to... | Start the day with some exercise | Take an apple instead and go for a 5 minute walk | Take deep breaths and drink a glass of water slowly |
Professional support to help you stop smoking.
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