I have just reached 5 days without smoking and I am using my addiction journal to track when my urges are strongest. I also use it to observe my withdrawal symptoms, not all of which are negative. For example yesterday, I realized that my sense of smell and taste was heightened. I looked it up and realized that after only 2-3 days without smoking, the nerve endings in your nose and mouth which were damaged by smole start to regenerate. That was a delightful observation.
I am trying at list write my journal for 15 minutes per day, sometimes it’s will take me 1-2 hours, depends on my mood. For right now I am finishing journal about my traveling experience last year and I might start a journal more reflective.
Mine is definitely more reflective but it also has some resemblance to a log. I like to reflect though because I think that it makes me think about what I could do better at. It helps me to become a better me. The me I want to be.
I do a lot of both depending on my mood. If I really dont know what to do, but I want to journal Pinterest helps me so much.
I think prompts are helpful most of the time. Sometimes it's good to free write to empty my mind of thoughts, feelings, concerns and reflections; even still prompts are a lot of fun. How I use the journal depends on the day but I usually like to keep record of my day in brief details so I can notice what I'm accomplishing or what behaviors I'm managing. I'm still learning consistency and routine, something my life has never really had a lot of!
In my addiction journal, I try to focus on my behaviors (how much I smoke, where, when) and the triggers that prompt those behaviors. I also focus on how I feel in those moments and observe the extent to which my emotions have an impact on my addiction. For instance, I have realized that boredom and anxiety are my top reasons for smoking. Lastly, I try to celebrate the times I am able to ward off an impulse to smoke – even if it's just once in a day.