Cigarette Tally Sheets
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1
2Understanding your Smoking Behavior
Cigarette Tally Sheets
Smoking is not only physically addictive, it is behaviorally and psychologically addictive. Thus, it is
useful to understand your smoking behavior in order to be able to break the habit. The best way
to gain understanding into your smoking behavior is to keep track of your smoking using a
cigarette ‘tally sheet’. By recording when you smoke you will not only have an accurate count of
how much you smoke, but you will notice patterns in your smoking habits, such as when, where,
why and with whom you smoke, the most and the least. This knowledge is important in helping
you to break these patterns, one by one, on your road to becoming a non-smoker.
Instructions for use of the Tally Sheet: Tear out the following Tally Sheet, fold it and attach it to
your pack of cigarettes with a rubber band. Every time you have a cigarette write down what time
it is.
At the end of a week evaluate your Tally Sheet. Take a set of different color highlighters and color
code each of the following time frames a different color:
•
less than ½ hour between smokes
•
1/2 to 1 hour between smokes
•
over 1 hour between smokes
What do you notice about your own smoking habits?
Which days do you smoke the most? ________________________________
What are you doing on these days? ___________________________________
Who are you with? _________________________________________________
Which days do you smoke the least? ________________________________
What are you doing on these days? ___________________________________
Who are you with? _________________________________________________
What time(s) of day do you smoke the most? _________________________
What is your mood at this time of day? _________________________________
What are you doing at these times? ___________________________________
Who are you with? _________________________________________________
What time(s) of day do you smoke the least? __________________________
What is your mood at this time of day? _________________________________
What are you doing at these times? ___________________________________
Who are you with? _________________________________________________
With this insight, think about the times that you smoke and how you could break these habits:
•
Could you reduce or delay cigarettes?
•
Would temporarily avoiding certain situations, or people help support you?
•
Are things such as coffee or drinking triggers? If so, how can you overcome these
barriers?
•
What small steps could you take to change these behaviors?
•
What goals can you set for yourself?
•
Who can support you in quitting and changing your habits?
•
Would Nicotine Replacement Therapy be helpful?
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