Re-learn Habit is one step in the process of How to Quit Smoking. Here you will study your smoking pattern, identify triggers and break the “glue” between trigger and cigarette.
Track Your Cigarettes
Re-learning Habit starts with understanding what your personal smoking triggers are. Triggers are the things that make you want to smoke, like having a cup of coffee, driving or dealing with stress. When you quit smoking, you’ll need to know how to deal with these smoking triggers without reaching for a cigarette.
- That’s why we suggest that before you quit, you should track your cigarettes for a few days. Lots of people already know what most of their triggers are. But chances are, you’ll find that there are some other ones you don’t know about. Most importantly, you’ll also find out which of these triggers are your biggest — those are the ones you’ll need to focus on the most when you quit.
- Use the Cigarette Tracker below or in My Quit Plan to keep track of every cigarette you smoke for three days. Note what you were doing when you smoked and how strong the urge was. (A handy way to keep track is with the EX mobile app. But writing notes on a piece of paper will work, too.) Be sure to track during a weekday as well as the weekend.
- Once you’ve tracked your cigarettes for three days, look at your lists. See any triggers you didn’t know you had? How many did you mark the urge as “strong”? In order to re-learn how to deal with all of these triggers without a cigarette, you need to start separating the cigarette from the trigger. The Beat Your Smoking Triggers section shows you how.
Cigarette Tracker
Set Your Quit Smoking Date
September 9, 2009
Switch to Day View to edit # of cigarettes
Switch to Day View to edit # of cigarettes
