𝐇𝐨𝐰 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐭𝐫𝐚𝐜𝐤 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐰𝐡𝐞𝐧 𝐛𝐞𝐜𝐨𝐦𝐢𝐧𝐠 𝐚 𝐧𝐨𝐧-𝐬𝐦𝐨𝐤𝐞𝐫

Some people find keeping track of certain parts of their efforts to quit smoking helpful. This could be your number of cravings or smoke-free days. Scientific research shows that regularly monitoring your cravings can help reduce them. It can also be helpful to track your smoke-free days to remind you how well you are doing. Begin with a Smoking Diary

It’s good to track any slip-ups where you’ve smoked too. This can feel disappointing, but it’s an excellent opportunity to learn from mistakes and plan to avoid them in the future.

Keeping track of cravings

For most people, resisting cravings is one of the most complex parts of quitting smoking. Keeping a record of cravings can help you quit. It shows you if there are any particular times of the day or situations where they appear more often. For example, you might have intense cravings to smoke after dinner. If you know this time of day is difficult, you can have an activity planned to distract you from your cravings.

You might also like to track the strength of your cravings too. Keeping track of their strength can show you if there are any changes. It can also show if there’s anything that might help reduce your craving strength. Tracking your craving strength can also show you that cravings get less intense over time. It will give you some inspiration to keep going.

Keeping track of smoke-free days

This can be as simple as noting how you manage to stay smoke-free daily. This information can give you motivation. It reminds you how well you might be doing, and you can use it together with giving yourself rewards or goals.

Keeping track of slip-ups can show you if there are any situations or times where you’re more likely to smoke. You can then problem solve and prepare, so they don’t happen again.

Smoking or cravings tracker diary

I have provided a ‘smoking diary’ for you to use to track your progress. Use as much as you need. There’s no right or wrong way to complete this diary, as long as it is true to you.

You can use some questions once you’ve filled in your diary or tracker. This will help you spot any patterns in your cravings or slip-ups:

• Are there particular times of day I’m more likely to get cravings, stronger cravings, or have a slip-up?
• Is there anything that might be triggering these cravings or slip-ups?
• Is there anything I can do to help reduce the number or strength of my cravings?
• Is there a change in the strength of my cravings over the week or month?