Track Your Tobacco Use

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Harvard Medical School
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Track Your Tobacco Use

Tobacco Cessation
Track Your Tobacco Use
Track Your Tobacco Use
A smoking diary is useful to find patterns to your smoking habit.
InteliHealth Medical Content

Reviewed by the Faculty of Harvard Medical School

Track Your Tobacco Use
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.



Sample Diary Entries
  • What was the date and time?
  • How many cigarettes did you smoke?
  • Where were you?
  • Who were you with?
  • What were you doing?
  • What kind of mood were you in?
  • On a scale of 1 to 10, how much did you need to smoke?
  • On a scale of 1 to 10, how satisfying was it?
  • On a scale of 1 to 10, how ready are you to quit?
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.


Last updated June 06, 2014

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