Craving Action Plan
Often times, cravings can emerge at a certain time of day, during a specific activity, when you’re around a certain person or group of people, or when you experience certain emotions that you used smoking to help cope with. Just like the quitting process, cravings are personal and unique to each individual. A key to understanding your cravings is understanding the triggers they are linked to.
Use the worksheet below to think about and write down your cravings. This can help you not only understand the triggers they are tied to, but also come up with a plan for how you will deal with them. Print this page and keep it in your wallet, purse, or somewhere around the house where you can easily access it. When you experience a craving, you will know what your plan is for getting through it.
How to Use the Craving Action Plan
Make an entry in your journal whenever you have a craving for a cigarette. Use the following as a guide:
Craving Trigger: Write down the time of day, activity, person/group of people, or response to emotions that cause you to smoke.
Intensity: On a scale of 1 to 5 with 1 being least intense and 5 being most intense, rate the intensity of each of the specific types of cravings you experience.
Action Plan: Document what you will do when you experience each type of craving.
|Craving Trigger||Intensity||Action Plan|
Reminders of My Motivations for Quitting:
Notes:_________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________
Of the 45.1 million adults who were smokers in 2005, an estimated 70 percent said they wanted to quit smoking.