VI. A downloadable Tobacco-Diary- minimalistic version!

Because it´s Christmas, here´s a downloadable, minimalistic version of a very useable Tobacco-Diary for You: http://drnagler.at/Tabak-Tagebuch.pdf

1.) To reduce one´s cigarettes or to quit it is good to know a) how many cigarettes you smoke and b) on which occasions you do this.

2.) The easier you can do that, the more likely it is , that this get´s done.

3.) That´s why I have created a minimalistic version of a Tobacco-Diary; Mr. Tom Kaisersberger of Guter Stoff has developed and shaped it further.

What Guter Stoff is You may find out here.

4.) You may  find the Tobacco-Diary also on my homepage: www.drnagler.at in: Publikationen, (publications).

I wish You a Merry Christmas!

More soon!

Your Smoker´s Doctor

A. N. MD

III. Count or estimate, if you don´t want to write a tobaccodiary

The Tobacco Diary is the most precise method, but not  everyone is up to it!

1.) Try to make some kind of notes

To know the Number of Cigarettes smoked per day is most important, if you want to reach any reduction. 

With very little effort and knowhow you may find some kind of  making notes or counting, that works for you. You may try little signs in your agenda,  the notes-function of your mobile, iphone has even a free cigarettecounter, you may use a little paper and pencil in your cigarettebox. Yes, a small pencil fits perfectly into your cigarette box, if you take out only one cigarette.

2.) Count the missing cigarettes in the evening

If you open a new box in ther morning, you may count the remaining cigarettes in the evening. 20 minus the remaining cigarettes equals the numer of smoked cigarettes. In addition to this you have to know the number of boxes per day. It´s easy, isn´t it?

3.) Only in very exceptional situations you should rely on estimations, like desasters or heavy parties.

4.) Put your numbers per day in lists and try to find out patterns.

5.) Find out strategies to reduce your numbers per day and look if they do work.

More soon!

Your Smoker´s Doctor

A. N. MD