📋 Progress Diary
30 days of freedom — fill in each evening (takes 3 minutes)
💡 How to fill it in:
• Date — enter today's date.
• NRT Gum (pcs) — how many nicotine gum pieces you used today. If you're on the natural path, enter 0.
• Craving (1–10) — rate how strong the urge to smoke was: 1 — almost none, 10 — unbearable.
• Mood — one word or emoji (calm, irritated, proud, tired, etc.).
• What Helped — gum, a walk, breathing, the affirmation "I am free," support from a loved one.
• Date — enter today's date.
• NRT Gum (pcs) — how many nicotine gum pieces you used today. If you're on the natural path, enter 0.
• Craving (1–10) — rate how strong the urge to smoke was: 1 — almost none, 10 — unbearable.
• Mood — one word or emoji (calm, irritated, proud, tired, etc.).
• What Helped — gum, a walk, breathing, the affirmation "I am free," support from a loved one.
✅ Your data is saved only on your device. You can edit the table right in your browser, then save it to your computer (Excel, Google Sheets).
The downloaded CSV file can be opened in Excel, Google Sheets, or any spreadsheet app.
The downloaded CSV file can be opened in Excel, Google Sheets, or any spreadsheet app.
| Day | Date | NRT Gum (pcs) | Craving (1–10) | Mood | What Helped |
|---|---|---|---|---|---|
| 👇 Fill in every evening. Day 0 = preparation. Days 1–30 = your path to freedom. | |||||
🎯 The "I Am Free" Method: for every smoke-free day, add one letter to the word IAMFREE.
Day 1 = I. Day 2 = IA. Day 3 = IAM. Day 4 = IAMF. Day 5 = IAMFR. Day 6 = IAMFRE. Day 7 = IAMFREE! → small reward (a book, a film).
30 days = four "IAMFREE"s in a row → big reward (something you've wanted for a long time).
Mark your wins in the "Mood" column — write "IAMFREE!" or add 🏆.