A craving journal can help you zero in on your patterns and triggers. For a week or so leading up to your quit date, keep a log of your smoking. Note the moments in each day when you crave a cigarette:

• What time was it?
• How intense was the craving (on a scale of 1-10)?
• What were you doing?
• Who were you with?
• How were you feeling?
• How did you feel after smoking?