Copy the times you smoked from the previous chart onto the left 24-hour circle. Then pick out the situations that you can target as the easiest to modify. Then select trigger situations that must be avoided or changed.
This is your battle plan. It is you versus addiction. If reducing your dosage of nicotine, by smoking less each week, is not making satisfactory progress, it is time to pick apart your behavior.
Smoking situations include not only the times you smoke, but also, the place and the activity. If you smoke more than one cigarette in a place or activity, target reducing one cigarette.
Trigger situations are more difficult to handle. They require CREATIVITY. They require breaking out of your addiction; a change in your behavior.
You cannot see your addiction, but you can see the behavior it controls. Some trigger situations can be changed. Some trigger situations must be avoided until you are no longer smoking.
Creativity is needed to sort out your triggers and to replace many of them. This requires becoming very conscious of your surroundings and your feelings each time you smoke.
Take a week to mark on the PREPARE TO QUIT sheet your trigger situations. Make it as complete as you can. A missing trigger situation may upset your long term quitting.
Also create alternate activities. Practice them. Practice avoiding other trigger situations.