A smoking diary is useful to find patterns in your smoking habit. As you record basic information about your cigarette use, you may notice certain situations that always have you reaching for a smoke. These situations are your triggers. Knowledge of your triggers is helpful information for you to use when creating a strategy to combat your smoking habit.

Start your smoking diary as soon as you make the decision to quit. Fill it out every time you smoke between now and your quit day.

Note: A diary is particularly useful if you are trying to wean yourself off cigarettes. You can track your progress as you begin to slowly cut back. Set goals each day, and use your diary to track whether you accomplish them.