Explanation: In the first two weeks (Stage 1 and Stage 2) write down every cigarette you smoke like in this example for a record card:

• "The Time" - The time you lighted the cigarette.
• "Feeling" - Write down only clear feelings such as: angry, happy, bored, nervous, tense etc. If there aren’t any clear feelings such the ones mentioned, write "Normal".
• "The Need" - How much do you want that cigarette:
  • 0 - You don’t want it at all, you "just" lighted it, without noticing.
  • 1-3 - Intermediate levels between 0 and 4, by your determination.
  • 4 - You’re "dying" to smoke this cigarette.

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