Once you know yours, you can prepare to avoid or manage them.
Before you quit, keep a journal for a few days or a week. Use your smartphone or a small notebook that you can easily carry with you. Every time you light a cigarette, record:
- The time of day
- How intense your craving feels, on a scale of 1 to 5 (with 5 being the most intense)
- What you’re doing at that moment
- Where you are
- Who you’re with
- How you feel (happy, stressed, bored, etc.)