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Craving Journal

Date: ______________ Cigarette number

Time of day

Craving level

What I was doing

Who I was with

How I was feeling

Example

10:45 a.m.

3

at work

alone

stressed out

1 2 3

Keep track of each cigarette you smoke and how much you wanted it. Every time you light up, write down: • • • •

The time Where you were What you were doing Who was with you

Rate how strongly you wanted to smoke: 1 = just a little 2 = some 3 = a lot

4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

Adapted from One Step At A Time Program – Book 3. Canadian Cancer Society, 1998.

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