WellSpan Home

Track Your Smoking

Topic Overview

Tracking your smoking can be helpful both while you prepare to quit and after you quit. Use it to record information about your smoking behavior, such as:

  • Your list of reasons to quit.
  • Your smoking triggers, which are those times, places, and situations when you reach for a cigarette.
  • Contact information for your support people.

Start tracking your smoking before your quit date, if possible. Make entries for at least 7 days (one full week). Record:

  • The time, place, and situation (for example, after a meal or during a coffee break) for each cigarette you smoke.
  • The level or degree of your urge to smoke and your feelings about not smoking. Describe the feelings and thoughts you have while smoking.

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 tracker.

After your quit date, record:

  • Each urge or craving for a cigarette and the time, place, and situation.
  • The level or degree of your urge to smoke and your feelings about not smoking.
  • Anything you do to help you get through the urge (for example, changing activities, breathing as though you are smoking, chewing on a straw).

Tracking doesn't have to be hard or complex. For example, you can make a chart with four columns and a row for each cigarette you smoke. Title the columns "Cigarette," "Time," "Place or situation," and "Level of need." Rate your level of need from 1 to 5, with 5 being the strongest urge to smoke.

Here's a sample of what this smoking tracker might look like for someone who is preparing to quit:

Cigarette

Time

Place or situation

Level of need (1-5)

1

7:45

In car, on way to work

4

2

10:15

Outside work, 1st coffee break

2

3




4




If you prefer to track electronically, try a free stop-smoking app, such as the National Cancer Institute's QuitPal. These apps allow you to track your progress and share your successes on social-networking sites. They also let your friends and family record inspiring video messages that you can play when you are having a hard time with cravings or stress.

Related Information

Credits

ByHealthwise Staff
Primary Medical ReviewerAdam Husney, MD - Family Medicine
Kathleen Romito, MD - Family Medicine
Specialist Medical ReviewerChristine R. Maldonado, PhD - Behavioral Health

Current as ofNovember 29, 2017


Are you sure you would like to cancel?

All information will be lost.

Yes No ×

About the provider search

This search will provide you with WellSpan Medical Group and Northern Lancaster County (Ephrata) Medical Group primary care physicians and specialists. If we don’t have a WellSpan Medical Group physician to meet your criteria, the search will expand to include community physicians who partner with WellSpan Medical Group physicians through the WellSpan Provider Network or provide care to patients on the Medical Staffs of WellSpan’s Hospitals.

×

Schedule Your Next Appointment Online with MyWellSpan

Use your MyWellSpan patient portal any time to view available appointments, and pick the date and time that best suits your schedule.

Go to MyWellSpan

New to this practice?

If you don't have a WellSpan primary care provider and would like to schedule a new patient appointment with a provider who is accepting patients, just log into your MyWellSpan account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to see the offices that are accepting new patients in relation to your zip code. If you are not enrolled in MyWellSpan, go to https://my.wellspan.org, call 1-866-638-1842 or speak with a member of the staff at a participating facility to sign up. New patient scheduling not available at all practices/programs.

Already a patient at this practice?

If you already have a relationship with a WellSpan practice, simply log into your account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to schedule an appointment with any provider or practice that already counts you as a patient. Online scheduling varies by practice/program.

×