If you’re going through the program as a non-smoker or quit smoking before day 10, make sure you’re recording your cravings instead of your cigarettes (day 0, video 4 exercise)
This will help you weaken, restructure, and change your craving thoughts, which will then remove the desire for cigarettes.
How to record your cravings.
Every time you have a craving, record (during or right after the craving) the following:
- Trigger. What was the trigger? For example, stress, boredom, an argument.
- Craving Thought. What’s the craving thought that went through your mind? For example, “I need to smoke,” “If I don’t smoke, X will happen” “One cigarette won’t matter” “A cigarette would make me feel better”
- Coping Strategy. What did you say or do to help you overcome this craving?
- Intensity. How intense was this craving on a scale of 1 to 3. 1 = Weak and 3 = Strong.
📘 Get your Craving Notebook from the attached file below. 👇