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A smoking journal can be helpful both while you prepare to quit and
after you quit. Use it to record
information about your smoking behavior, such as:
Start your journal before your quit date, if possible. Make entries
for at least 7 days (one full week). Record:
Take a look at your weeks' worth of notes, and identify when or where you will be most likely to relapse. Think about whether you can avoid these
situations. If you cannot avoid them, make a plan of action that lists what you
will do instead of smoking when you find yourself in those situations. Add this
action plan to your journal.
After your quit date, record:
The journal doesn't have to be difficult or complex. Here's a sample
of what a smoking journal might look like for someone who is preparing to
July 6, 2011
Adam Husney, MD - Family Medicine & John Hughes, MD - Psychiatry
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