What should you record in a smoking diary before quitting?

01

The key distinction

A smoking diary is an observation tool, not a test. Use days that resemble your normal routine and make a short, honest entry soon after each cigarette when practical. A truthful partial record is more useful than reconstructing a perfect-looking week from memory.

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02

How to read the evidence

A compact entry needs only five fields: time; activity or place; people present; urge strength on one consistent scale; and what you expected from or noticed after the cigarette. You may add one possible alternative for that same situation. Keep the record on paper or in a private tool you control, and do not put personal smoking details in a public URL.

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03

What it means in practice

After several days, look for repeats rather than judging totals. Choose one or two common patterns, such as coffee, a commute or a social break, and write a specific alternative for each. The diary cannot predict whether a quit attempt will work; if you want help interpreting patterns or choosing support, contact a qualified local stop-smoking service.

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04

What to keep in mind

• A smoking diary is an observation tool, not a test
• A compact entry needs only five fields: time; activity or place; people present; urge strength on one consistent scale; and what you expected from or noticed after the cigarette
• After several days, look for repeats rather than judging totals

05

Common questions