Transcription of The Smoking Notebook
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. 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?
2 Triggered me to smoke? before I smoked? Smoke? was this craving 1-5? Write the date and This can be one or more of the Ask yourself: Ask yourself: How intense was the time of the following: "What would your craving on a What did the craving mind tell cigarette you happen if I didn't scale of 1 to 5? Place or environment: your me to get me to smoke? or smoke this smoked. kitchen, garage, work, car, patio. What thought convinced/ cigarette right 1 for Almost didn't 12 Jan 3 pm urged me to smoke? now? notice.. Person: your spouse, partner, 12 Jan 3:15 pm sister, friend or being alone. Your answers can be: Your answer could 5 for SOS.. 5 Aug 2 am Activity or other habit: watching I want one, I haven't smoked in a be anything from while, I need it to relax, I have the "nothing" to "it was TV, having dinner, driving, talking opportunity to smoke now, I'm time to smoke,".
3 On the phone, drinking coffee, in- "stress," "boredom,". bored, I deserve a break/reward, . between tasks. If I don't smoke X bad thing will or "habit. Emotion: boredom, stress, happen: I won't be able to sleep, loneliness, overwhelm, irritation. enjoy myself, start my day, cope . 1. Smoking Notebook Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 2. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5?
4 3. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 4. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 5. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 6. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke?
5 How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 7. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 8. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 9. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5?
6 10. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 11. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 12. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 13. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke?
7 How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 14. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 15. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 16. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5?
8 17. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 18. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 19. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 20. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke?
9 How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 21. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 22. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5? 23. Date & Time Trigger Craving Thought Reason Intensity When did I What reminded or What went through my Why did I Smoke? How intense was smoke? triggered me to smoke? mind before I smoked? this craving 1-5?
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