You probably already know what activities and situations make you want to smoke -- having your morning coffee, being out for dinner with friends, taking a break during the workday. Sound familiar? Other common triggers include:

  • Finishing a meal
  • Driving in the car
  • Stressful situations
  • Boredom
  • Drinking alcohol
  • Feeling blue or down
  • Socializing
  • Attending celebrations

List your biggest triggers.

There may be other triggers, too, that are less obvious to you. Tracking your cigarettes/tobacco use for a couple of days will help you uncover those less obvious ones.

Use Pack Track to note three things:

  • the time you smoked/used tobacco
  • how strong the urge was
  • your mood/feelings when you wanted to smoke/use tobacco

After 3-5 days, look at your Pack Track. What patterns do you see? For example, did you smoke at the same time each day? If your mood was low (or high), did you notice your urge to smoke was stronger (or less strong)?

Did you discover any triggers you hadn't realized before?