The Smoking Notebook

The Smoking Notebook Instructions: This exercise is crucial to your success. Record every cigarette you smoke from Day 0 to Day 10 in the table below. Do your best to record every single cigarette right after Smoking it without missing any. If you wish to take extra days to complete a day of the program, repeat a day, or take a break, keep recording your cigarettes on those days. (Please print this paper and keep it with you at all times so you can record your cigarettes immediately. Alternatively, you can use your phone's Notes app, but make sure you transfer and fill all the columns.). Cigarettes Countdown Table Day 0 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10. Total # of Cigarettes Smoked Smoking Notebook Columns: Explanation & Examples Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my mind Why did I How intense smoke?

1 The Smoking Notebook Instructions: This exercise is crucial to your success. Record every cigarette you smoke from Day 0 to Day 10 in the table below.

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