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The pen is indeed mightier than the cigarette, and journaling can be a powerful tool to help you through the process of quitting. Get yourself a Quit Journal and follow these prompts to help yourself commit to the process of quitting.
List the reasons you are quitting smoking. Then rank or rate the reasons from most to least important. Then, write for as long as you like about your most important reasons. Once you are finished you will have created a list of powerful reminders you can go back to when the urge to smoke hits.
We know about the internal cues to smoke, but most people have external cues as well. This can be anything from listening to a certain kind of music, performing a specific task, or even a specific time of day. Make a list of all of your cues. Next to each cue, write about what you can do to avoid smoking when faced with cues. Note: some you may be able to avoid all together.
If you have quit or tried to quit before, write about each experience and why you think each time was unsuccessful. What is different about this time? Why will you succeed now?
There are a lot of things we keep ourselves from when we smoke - restaurants, movie theaters, adventurous vacations. Write about what you will do, and all of the places you will go, when you quit smoking.
Calculate all of the money you would spend on smoking in the next year - in the next five years - the next ten years. Then, write about what you will do with that money once you are free from smoking.
Many people who quit decide to replace smoking with a healthier hobby or habit. Make a list of the healthy things you would like to try or take up and then make plans for your new hobby.