Keeping a Quit Journal

Keeping a quit journal can really help if you want to quit smoking or chewing. Any notebook will do. Your quit journal can become an action plan and stop smoking diary to remind you why you want to quit and document your experiences with quitting. You can quit smoking or using smokeless tobacco!

Start by writing down why you want to quit using tobacco—all of the reasons, big or small. Also, write down why you think now is a good time for you to quit. The list can be long or short. Other people will be glad you quit, too. Find out why.

Pick a Quit Day

In your quit journal, write down dates that are important to you. Maybe your birthday, anniversary, girlfriend or sibling’s birthday or graduation, or another special day is coming up. Would it have special meaning to make that your quit day? Maybe a sibling’s birthday means you’d be around a lot of people who would be on your team to support you. On the other hand, if you are going to Las Vegas for a friend’s bachelor party soon, that probably wouldn’t be the best time to try to quit tobacco. Figure out what events are going on soon and come up with a quit date at the best time for you.

Prepare To Quit Tobacco

Several medicines are available to help you quit tobacco—nicotine replacement medication, such as a nicotine inhaler, gum, lozenge, patch, and nasal spray. A doctor can determine if a prescription medication is right for you. Use your quit journal to make a pro and con list to help you decide which aid to use.

Before your quit date, write down in your quit journal what you think will be the biggest challenges of quitting tobacco. What are your triggers? In other words, what makes you want to use tobacco? Once you’ve identified them, come up with ways to be prepared. For example, having sugar-free candy or gum handy can keep your hands and mouth busy.

Use your quit journal to write down what you don’t want to happen when you quit tobacco, like gaining weight or being cranky. Come up with methods to avoid them, like making some time to hit the gym. Being prepared will help you handle these types of situations.

Be a Successful Quitter

Once you’ve reached your quit date, keep track of how it’s going in your quit journal. What challenging situations have come up since you quit? Check your stop smoking diary to see how you handled them. If you are grumpy about quitting but want to stay quit, make a list of all the reasons you like being tobacco free.

Keeping track will help you stay on track. Pick a date. Use your journal. Then look back and see your success.