Tobacco Intervention Workbook Page 10
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20Preparing to stop
Cutting down
If you want to reduce or cut down on your tobacco use, here are a few suggestions:
• Carry only the number of cigarettes you wish to smoke that day
• Carry no cigarettes at all
• Buy a smaller pack of cigarettes
• Increase the time between each cigarette you smoke
• Give up the easiest cigarette first
• Smoke with your opposite hand
• Take a few puffs and then butt out
• When you feel the urge to smoke, try waiting five to seven minutes. The urge should pass.
• Each day postpone the lighting of your first cigarette for one hour
• Only smoke during odd or even hours of the day
• Remember that cutting down can help you stop. It can be an important step to becoming
tobacco free.
Understanding my patterns
You may find it helpful to track when and why you smoke. Keeping a smoker’s diary may help you
discover your patterns of tobacco use. The following is an example of a smoker’s diary, and there is
a blank copy at the back of this workbook.
Cigarette number
Time of day
Need*
What I was doing
Who I was with
Reason for cigarette
1
7:10 a.m.
8/10
drinking my coffee
family
to wake up
2
7:25 a.m.
9/10
driving to work
alone
to relax
3
10:00 a.m.
7/10
coffee break
coworkers
habit
4
12:00 p.m.
10/10
leaving for lunch
coworkers
craving
* Rate your personal need for a cigarette at this time (1 = low, 10 = high)
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