Track Your Tobacco and Identify Your Triggers

Triggers are the things that make you want to use tobacco, like having a cup of coffee, driving or dealing with stress. Tracking your tobacco use gives you an idea of when and why you smoke, dip, or use other tobacco.

Why does this matter? By understanding the times of day or the things that trigger your cravings, your EX Plan can help you choose a tobacco-free way to deal with each of them. Think of this like being able to identify poisonous plants, hazardous routes, or dangerous animals when you’re in new terrain -- the better you are at knowing what to watch out for, the less likely you are to fall prey to them.

Common Triggers

Here are some of the most common things that make people want to use tobacco. Coffee? Driving? Stress? Yep, they're all here. Take a look and see which ones sound familiar. If one of your triggers isn't included here, be sure to enter it in below.

  • Stop Smoking with your Coffee


  • Quit Drinking and Smoking


  • Stop Smoking After a Meal

    After a Meal

  • Stop Smoking and Driving


  • Remove Cigarettes from Morning Routine to Quit Smoking

    Morning Routine

  • Don't Smoke When Kids Argue

    When Kids Argue

  • Stop Smoking After Sex


  • Stress without cigarettes


  • Friends using tobacco/vaping when you are quitting

    Friends Using Tobacco/Vaping

  • Avoid Certain Old Smoking Locations

    Certain Locations

  • Celebrating Without a Cigarette


  • Relaxing without Smoking


  • Mornings without a Cigarette


  • Quit Smoking when Feeling Blue

    Feeling Blue

  • Deal with Work Without Smoking


  • Quit Smoking without Fighting with a Friend

    Fighting with a Friend

  • Stop Smoking Feeling Bored

    Feeling Bored

  • Quit Smoking when Paying Bills

    Paying Bills


Track Your Tobacco Use

Start by just thinking about when you last used tobacco. Note what triggered you to pick up tobacco and how strong the urge was. It's okay if you can't remember every single time right now. Come back tomorrow, and fill in some more.

The more you use the tobacco tracker tool, the more you'll learn and be prepared for your quit day and beyond.

  • Look for the triggers where you've marked the urge as "Strong." These are the triggers that you'll want to make sure to have a tobacco-free plan in place, and consider using a quit medication to minimize these cravings.
  • Triggers that are "Light" may represent times you used tobacco out of habit more than anything else. What new habit or activity could you swap in, instead of tobacco?

Your tobacco-free future starts when you take back control of the times tobacco has been standing in your way. Let's get there, together.

Once you've tracked your tobacco, check out your stats. The more tobacco you track, the more you'll learn to help you prepare for your quit day.

Use the Tobacco Tracker below to list out every time you use tobacco in a day. Note what triggered you to use and how strong the urge was. If you can't remember all of your tobacco use right now, use a piece of paper to keep track of your use tomorrow. Then enter them into the tracker.

Are you sure you want to delete this tracked use of tobacco?

Next, separate yourself from your tobacco triggers and learn new habits.