A small plan, one day at a time

Free printable 30-day quit tracker

Choose a focus, print your sheet and mark each day in your own way. Leave it blank to fill in by hand, or add a short plan before printing.

Quit Compass · 30 DAYS

My smoke-free tracker

Start date: ____________________

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Day 29

Day 30

My plan for a difficult moment

________________________________________________________

Someone I can reach out to

________________________________________________________

Mark what happened honestly. A difficult day is information for your next step. This sheet records progress; it does not assess your health or withdrawal.

Free tools at quitcompass.com/30-day-quit-tracker

How to use your tracker

Choose cigarettes, vaping or alcohol as your focus. Use a separate sheet for each if that helps.
Write a manageable action for a hard moment and a person you can contact.
Mark a box each day and add a note on paper if you want. Decide what your marks mean; an honest record is more useful than a perfect-looking streak.
After 30 days, review which situations needed support and what you want to repeat.

If you may be dependent on alcohol, get medical advice before stopping suddenly. Alcohol withdrawal can be dangerous. See NHS guidance on alcohol dependence and withdrawal.

Share it with your readers

You may print and distribute the unmodified sheet free of charge in a support group, classroom or newsletter. Link to this page so readers can personalize their own copy. Keep the Quit Compass credit; do not imply medical review or endorsement.

Prefer a live count? Try the sobriety calculator, estimate money saved, or read how to set up Quit Compass.