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My 4-Week Quit Smoking Tracker
Fill this in daily. Be honest. No judgment — just progress.
Start Date: _______________
Name: _______________
Daily Cigarettes Now: _______________
How to use this tracker: Every day, fill in how many cigarettes you smoked, rate your craving intensity from 1 to 10, note your mood, and check off your daily task. At the end of each week, celebrate your progress — even small wins matter.
Week 1 — Cut By 25%
Goal: Identify your triggers and remove one cigarette from each automatic moment.
Daily Task: Track every cigarette — write the time and what triggered it.
| Day | Cigarettes Smoked | Craving (1–10) | Mood | Task Done | Notes / Triggers |
|---|---|---|---|---|---|
| Monday | ☐ | ||||
| Tuesday | ☐ | ||||
| Wednesday | ☐ | ||||
| Thursday | ☐ | ||||
| Friday | ☐ | ||||
| Saturday | ☐ | ||||
| Sunday | ☐ |
Week 1 Review:
Total cigarettes this week: ___________
Money saved: $ ___________
Biggest win: ___________
How I felt this week: ________________________________________________________________
Week 2 — Cut By 50%
Goal: Disrupt your smoking routines. Change locations. Switch brands.
Daily Task: Wait 10 extra minutes before every cigarette. Note how it felt.
| Day | Cigarettes Smoked | Craving (1–10) | Mood | Task Done | Notes / Triggers |
|---|---|---|---|---|---|
| Monday | ☐ | ||||
| Tuesday | ☐ | ||||
| Wednesday | ☐ | ||||
| Thursday | ☐ | ||||
| Friday | ☐ | ||||
| Saturday | ☐ | ||||
| Sunday | ☐ |
Week 2 Review:
Total cigarettes this week: ___________
Money saved: $ ___________
Biggest win: ___________
How I felt this week: ________________________________________________________________
Week 3 — Cut By 75%
Goal: Build new habits to replace smoking rituals. Exercise daily.
Daily Task: Do 20 minutes of physical activity. Write down how your breathing feels.
| Day | Cigarettes Smoked | Craving (1–10) | Mood | Task Done | Notes / Triggers |
|---|---|---|---|---|---|
| Monday | ☐ | ||||
| Tuesday | ☐ | ||||
| Wednesday | ☐ | ||||
| Thursday | ☐ | ||||
| Friday | ☐ | ||||
| Saturday | ☐ | ||||
| Sunday | ☐ |
Week 3 Review:
Total cigarettes this week: ___________
Money saved: $ ___________
Biggest win: ___________
How I felt this week: ________________________________________________________________
Week 4 — The Freedom Zone
Goal: You are in control. Decide what comes next — quit fully or reduce further.
Daily Task: Calculate money saved this week. Write what you will spend it on.
| Day | Cigarettes Smoked | Craving (1–10) | Mood | Task Done | Notes / Triggers |
|---|---|---|---|---|---|
| Monday | ☐ | ||||
| Tuesday | ☐ | ||||
| Wednesday | ☐ | ||||
| Thursday | ☐ | ||||
| Friday | ☐ | ||||
| Saturday | ☐ | ||||
| Sunday | ☐ |
Week 4 Review:
Total cigarettes this week: ___________
Money saved: $ ___________
Biggest win: ___________
How I felt this week: ________________________________________________________________
Craving Log
When a strong craving hits, write it down.
| Date & Time | Trigger | What I Did Instead | Smoked? | Intensity (1–10) |
|---|---|---|---|---|
Milestones & Rewards
☐Day 3 — First 72 hoursMy reward: ____________________________
☐Week 1 complete — 25% reductionMy reward: ____________________________
☐Week 2 complete — 50% reductionMy reward: ____________________________
☐Week 3 complete — 75% reductionMy reward: ____________________________
☐Week 4 complete — Freedom Zone reachedMy reward: ____________________________
☐First full smoke-free dayMy reward: ____________________________
☐One month smoke-free or significantly reducedMy reward: ____________________________
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