Craving Journal
Date: ______________ Cigarette number
Time of day
Craving level
What I was doing
Who I was with
How I was feeling
Example
10:45 a.m.
3
at work
alone
stressed out
1 2 3
Keep track of each cigarette you smoke and how much you wanted it. Every time you light up, write down: • • • •
The time Where you were What you were doing Who was with you
Rate how strongly you wanted to smoke: 1 = just a little 2 = some 3 = a lot
4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Adapted from One Step At A Time Program – Book 3. Canadian Cancer Society, 1998.
10
11