LESSON 3
Personal Tobacco Tracker

How to Use This Tracker

1. Print the worksheet and cut apart the daily trackers. There is space on each to track 11 tobacco uses – if you use more than this each day, please cut out enough additional trackers to cover your daily use.
2. Each day, date a new tracker(s) and slide into your pack of cigarettes, or keep near your chewing tobacco.
3. Each time you smoke a cigarette or chew tobacco, record the following:
   • In the # field: What number chew/smoke is it for that day?
   • In the Time field: What time of day is it?
   • In the Activity field: What were you doing and/or where were you when you used it?
   • In the Emotion field: Indicate your mood at the time.
4. Keep your daily trackers. Don’t throw them away! This program requires that you submit a tobacco log during weeks 2-9. You will need your trackers to tally up your tobacco use for each week.

Tobacco Tracker