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.

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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