Tracking Card

Instructions:

• Fold this card and put it in your cigarette package or another convenient place.
• Record every cigarette you smoke until the chart is complete. Print this form.

Cig #	Time	Place	With whom	Mood (G/B/?)	Rate (1-5)
G: If your mood was good or happy before you smoked B: If you were in a bad mood, angry or sad before you smoked ?: If you're not sure how you felt before you smoked 1= I could have done without this smoke 5= I really had to have this cigarette
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Tracking Card When the card is complete, use it to answer these questions. They will help you understand what you need to know to make your quitting plan.

Questions about Smoking	Answers
How many cigarettes do you smoke each day?
When do you usually smoke your first cigarette of the day?
What time of day do you smoke the most cigarettes?
Where do you smoke the most?
Who do you smoke with?
What mood are you in when you smoke?
What are you thinking about when you smoke?
What are you doing when you smoke? What's happening when you smoke?
How strong is your urge or craving usually?
Are there any cigarettes you crave more than others?
Are there any cigarettes you don't crave much or at all? Do you just have these cigarettes out of habit?
Are there any patterns to when, why, or with whom you smoke?
How does it feel when you smoke a cigarette?
How does it feel after you smoke a cigarette?
Other observations: