Free weekly log to track what you use
Prefer paper? With this weekly log you make a tally mark for each cigarette, session, pouch or drink, and note when you had a craving and what you did. After a week, your pattern shows.
US Letter, landscape, 2 pages: the log and a filled-in example with tips. Free, no email address needed.
How to fill it in
- Make a tally mark each time in the matching column: cigarettes, vaping, pouches or drinks.
- Had a craving but let it pass? Mark it under craving let pass. Those count just as much.
- For a tricky moment, briefly write down when and where it was, and what you did.
- Change nothing in the first week. Look first, then choose where you want less.
What do you see after a week?
Add up the marks per day. Which days are the heaviest? At which moments do cravings come back? Those moments are where a small change makes the biggest difference.
Or track it on your phone
Ebbly does the same in one tap, even from your home screen, and adds up your weeks for you. Logging is always free, no account.
Download on the App StoreSee also: work out what it costs you and Stoptober: track your 28 days.
Ebbly is a logbook for adults (18+). It gives no medical advice and is not a quit programme. Need support? Talk to your doctor.