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Progress Tracker

A personal progress tracker is a tool you can use to recognize how and when you may feel the urge to smoke. Consider starting a progress tracker 2 weeks before your quit date. This will allow you time to come up with a plan on Quit Technique as well as how to Deal with Triggers.

There are many options available online to track your progress. You can go directly to each by accessing the following links. Some offer printable formats if you like to have a hard copy. If electronic devices are not for you make your own progress tracker.

How to Make Your Own Progress Tracker

1. Decide if this is a monthly tracker or pack tracker. For the Month Tracker you will need 31 rows. For the Pack Tracker you will need 20 rows.

2. Make Five Columns

3. Column 1: Days(1-31) or Cigarettes (1-20)

4. Column 2: Number of Cigarette Smoked (monthly) or Time Cigarette Smoked

5. Column 3: What Triggered you to Smoke

6. Column 4: What Could Help Curb the Trigger

7. Column 5: Notes

After you have filled out 2 weeks or a few Packs take a look at your results. You should start to notice a trend in when, where, and why you smoke. Now it is time to make a plan!!