Record the situation, the feeling, what you tried and what happened next. Treat the entry as an observation rather than a judgment about yourself.
Understand what you are recording
Smokefree.gov describes smoking triggers as situations and feelings associated with the urge to smoke. A routine activity, a social setting or an emotional moment may be part of that context. Not every craving needs an obvious external explanation.
Your journal does not have to prove a cause. It is enough to write down what was happening. Over time, repeated notes may give you more specific information to use in your quit plan or a conversation with someone supporting you.
Use five short fields
| Field | Prompt |
|---|---|
| Time and situation | Where was I, and what was happening? |
| Feeling | How would I describe the moment? |
| Urge | How strong did it feel on my own 1–5 scale? |
| Response | What did I try or who did I contact? |
| Follow-up | What changed, and what should I prepare next time? |
The 1–5 scale is a personal note-taking convention, not a clinical assessment. You can omit it if words work better for you. The value is in having a consistent record you can understand later.
Read one illustrative entry
Time and situation: Tuesday after lunch, near the usual smoking area. Feeling: restless and waiting for a meeting. Urge: 4 on my own scale. Response: went to a different place and texted a friend. Follow-up: the break felt easier afterward; choose that location again tomorrow.
This is an invented example of what an entry could look like, not evidence that one response works for everyone. A different entry might say that the plan did not help. That information also belongs in the record.
Write when it is convenient and safe. If you are driving or otherwise occupied, wait until you can stop and make the note.
Review for one pattern at a time
At the end of several days, look for repeated situations: a particular break, person, place or waiting period. Also look for occasions that went better than expected. Instead of changing every routine at once, choose one situation for which you want a clearer plan.
Write the next plan in a specific form: “At this break, I will try this alternative and contact this person if I need support.” Use Smokefree.gov’s quit-plan resources or a healthcare professional to help choose appropriate strategies.
Keep any interpretation tentative. A journal can suggest a pattern, but it does not diagnose nicotine dependence or explain every difficult feeling.
Keep the journal and timer together
QuitBit has mood and journal tracking alongside abstinence counters and reset history. A short entry can explain what a timer alone cannot show: the circumstances of a hard afternoon or the support that helped you continue.
You can also use the template in a notes app or on paper. The useful behavior is making a clear record and returning to it. If symptoms or cravings feel difficult to manage, reach out for professional cessation support instead of relying only on a diary.
When the record includes a cigarette after a quit period, use the setback worksheet to separate the event, the current timer and your next step.
Common questions
Do I need to write a long diary entry?
No. A few words in each field can preserve the context. Choose a level of detail you can keep up with.
Can a trigger journal replace treatment?
No. It is a record of your experience. Healthcare professionals and quit-smoking services can help with assessment and treatment.
References and further reading
Published by Moocsoft, the independent studio behind QuitBit. Examples and worksheets are illustrative. App features can vary by platform and version; see the store listing for current availability and in-app purchases.