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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.
DayCigarettes SmokedCraving (1–10)MoodTask DoneNotes / 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.
DayCigarettes SmokedCraving (1–10)MoodTask DoneNotes / 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.
DayCigarettes SmokedCraving (1–10)MoodTask DoneNotes / 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.
DayCigarettes SmokedCraving (1–10)MoodTask DoneNotes / 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 & TimeTriggerWhat I Did InsteadSmoked?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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