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.

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.