Try this - Smoking record

 You can learn about your habit while you prepare to quit.

 Make a Smoking Record sheet like the one below and carry it with you everywhere. Each time you have a cigarette, or feel a craving, fill in the date, time, occasion or activity, what you are feeling and how much you feel the need for a cigarette, using the point system below.

1 = I could do without it
2 = I feel like it
3 = I need it
4 = I really need it
5 = I'm desperate for it

 Even after a couple of days, you'll have a good idea about what makes you want to smoke, the times you smoke and the importance of each cigarette. These are your smoking ‘triggers'.

 You can also use the Smoking Record after you have quit to learn more about your cravings. The more you know, the better you can plan for staying stopped.