Here is a sample of the journal you need to prepare…
Cigarette Time
Place
Situation How you
Craving
were feeling
level(1–5)
1
7:15 pm
In car
On way
Stressed out
4
home
2 9:15
pm
Dining
After
I just like to
3
table
dinner
smoke after
the dinner
3
2 am
In bed
After sex
Lots of
togetherness
4
Uses of your daily journal:
Maintaining a daily journal helps you identify your smoking triggers. Once you are aware of triggers you can formulate alternate solutions to the triggers and keep yourself from smoking. This effective strategy makes quitting convenient and permanent.
Another reason for keeping a daily journal is that, if you fail to quit smoking after three or four attempts, you can use that journal with its record of when and why you smoked to guide you when looking at what triggers your smoking urge.
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