In the first few months after quitting tobacco, you’ll be able to feel the changes happening in your body. These changes can be overwhelming, stressful and cause cravings to happen. Instead of giving in, pick up a pen and try 30 mindful journaling prompts instead.

Here are a few ways journaling can ease your tobacco-free journey:

1. Track your growth. You may not realize the positive changes that are happening in your life until you write them down. After a month of mindful journaling, you’ll be able to flip through pages and pages of changes, reminiscence on your experience and celebrate the difference.
2. Reduce stress and anxiety. When life gets hectic, writing forces you to slow down. Sitting at your dinner table with a pen in hand every day offers you a few moments to reflect, express gratitude and take some deep breaths while distracting the cravings.
3. Find meaning. Sometimes the cravings can be … a lot. It’s easier to backslide on days when you’re not feeling the change. Mindful journaling gives you a daily reminder of why you’re continuing this tough journey.
4. Expand self-awareness. Mindful journaling prompts will help you to examine your life and your choices. Over time, you’ll identify the patterns that cause intense cravings and find other healthy ways to cope.

If journaling seems like the best avenue for self-expression, download these 30 Mindful Journaling Prompts to start your first month.

1. What are five things I’m grateful for?

List five things (feelings, objects, places, etc.) that you are thankful for today.

2. I will stop telling myself …

We can’t control our thoughts, but we can choose which ones we believe. List any negative or invasive thoughts you’ve had about yourself and replace them with positive ones today. Ex. Thought: “I’m too weak to stick with it.” Reframe: “Quitting is hard, but I am strong enough to do this!”

3. I am happiest when I’m …

Maybe it’s with loved ones, when you’re outside or when you’re curled up with a good book. Write about activities that make you feel truly happy.

4. How do I feel about myself right now?

Take some time to think about how you’re feeling about yourself and your progress, then write away!

5. What are three things I like about myself?

Maybe it’s your eyes or your sense of humor. No matter what they are, keep going until you write down three!

6. I am most inspired by …

The world is full of inspiring places, people and things. What is inspiring you today?

7. I forgive myself for …

We are all imperfect. Take some time to reflect on your past, then extend yourself forgiveness.

8. Who in my life am I most grateful for?

List one person … or a thousand!

9. What made me smile today/yesterday?

Jot down anything that made you smile today — big or small. If you’re writing this in the morning, what made you smile yesterday?

10. I love myself because …

Do you make the best chocolate chip cookies in town? Are you a caring person that always offers a listening ear? What makes you you?

11. I want to be better at …

Have you always wanted to learn guitar or master a gourmet recipe? Write about it!

12. I am going to let go of …

Big or small, take a few moments to release something that’s weighing you down.

13. To make myself healthier, I could start …

Need some ideas? Try fitness classes, drinking more water, getting better sleep, eating more veggies, etc.

14. My goal(s) for today/this week/this month are …

What’s one thing you want to accomplish soon? If there’s more than one, write about them all!

15. I feel the strongest when …

Write about the last time you felt physically and/or mentally strong.

16. What are my biggest fears? How do they hold me back?

Everyone is afraid of something. Maybe you’re afraid of public speaking. Maybe you’re Indiana Jones and only afraid of snakes. Take some time to write it out, then identify the ways your fears are holding you back.

17. My dream vacation is …

Hawaii? The Grand Canyon? Dream big and write!

18. I love my life because …

Take a moment to appreciate the incredible strength and power of your life, your presence and your impact on the world. No negative thoughts allowed!

19. My favorite childhood memory is …

Write down a beloved memory that always makes you smile.

20. This time next year, I will be …

Where would you like to be in a year? Describe the setting, the way you’re feeling and what you’re doing. Make sure to include that you’ll be tobacco free!

21. I feel most creative when …

You don’t have to be Picasso to be creative. Do you love watercolors or piano? Maybe your kitchen is your art studio! Write about the activities that bring out your creative side.

22. My favorite healthy recipe is …

Why is this dish your favorite? When’s the last time you made it?

23. The future excites me because …

The world is your oyster. What are you most excited about?

24. I show love by …

Everyone shows love a little bit differently. What are some ways you show love to others? Bonus prompt: How do you like to receive love?

25. My favorite way to start the day is …

Whether it’s brewing a fresh pot of coffee, going for a morning run or snuggling with your pets — write about your ideal way to wake up!

26. I am most relaxed when …

Think about the last time you felt totally at ease since giving up tobacco. What were you doing?

27. I wish I knew more about …

Space? History? Music? Write about a topic that interests you. Why are you interested in that topic?

28. When I look in the mirror, I see …

A fighter? A mother? A friend? A rockstar? Go deeper than your reflection. What’s hiding within?

29. I am proud of myself because …

Quitting tobacco is INCREDIBLE and you should be proud. Write about that amazing accomplishment or anything else you’re proud of!

30. What advice would I give pre-tobacco me?

Write a candid, nonjudgmental letter to yourself before you started using tobacco. Pro-tip: Read this letter to yourself for extra encouragement on days when the cravings are strong.