Record each cigarette (gum, patch, round of vaping) right after smoking/using it.
Here’s why: Before you smoke, your thinking is clouded because all you think about is the upcoming cigarette. Right after you smoke, the craving mind has been silenced, and you can really think of your answers.
If you smoke while driving, make a note of each cigarette as soon as you can. The sooner, the better- but your safety comes first.
What if filling my smoking notebook before smoking makes me avoid some cigarettes?
The goal of the smoking notebook is to make you more mindful and to help you make smoking less automatic. The purpose of the notebook is not to help you avoid some of your cigarettes, though that is a welcome side effect 🙂
Filling your notebook before you smoke will not allow you to make the most out of this exercise and change your relationship with cigarettes long-term.