In order to quit successfully, you first need to understand your smoking habits. It is important to think about what feelings, activities, or situations cause you to smoke. Think about the times you like to smoke.

Do you smoke:

• When you get up in the morning?
• After eating?
• While drinking coffee?
• While drinking alcohol?
• When relaxing?
• When you feel stressed?
• When you are with others who smoke?
• When you have strong feelings, like when you feel happy, sad, angry, or depressed?
• When driving or riding in a car?
• If you aren't sure about your smoking habits, it may help to track each cigarette you smoke by writing down why you want to smoke it and how you are feeling at the time. You will probably discover some patterns in your smoking behavior that will be useful when you try to quit. For example, if you realize you usually smoke when you're out drinking, it may be a good idea to avoid bars for a while.
• You can make your own form to keep track of smoking triggers or use the "pack track," to record when you smoke and why. Make copies, and put one in each pack of cigarettes that you smoke.