Recovery · Behavioral
Craving Log
A weekly tracker for urges — when they hit, what helped, what passed
Log every urge — not just the ones you act on. Cravings are data: when they hit, what loaded the system, where they live in the body, what helped them pass. After two weeks of logging, patterns surface that no single moment shows.
Week of
Substance / behavior I'm tracking
Weekly craving log
One row per urge. Intensity 0–10. Duration in minutes.
Day
Time
Trigger / situation
0–10
What I did
Min
HALT check — when an urge hit
Most urges ride on top of one of these. Check what was true today.
H
Hungry
A
Angry
L
Lonely
T
Tired
Strongest urge this week
When it hit
What was happening just before
Intensity at the peak
nonemost
1
2
3
4
5
6
7
8
9
10
Where I felt it in the body
What I did — and what happened next
Patterns I notice
Times of day · places · people · feelings that keep showing up.
What helped most
Skills, people, places, distractions. Worth keeping in the coping card.
Take to session
Bring this log to your therapist. The pattern of when urges hit and what helps them pass is the most useful map you can build for the work.