📋 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).
| 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 “GREAT” Method: for every smoke-free day, add one letter to the word GREAT.
Day 1 = G. Day 2 = GR. Day 3 = GRE. Day 4 = GREA. Day 5 = GREAT! → small reward (a book, a film).
30 days = six “GREAT”s in a row → big reward (something you’ve wanted for a long time).
Mark your wins in the “Mood” column — write “GREAT!” or add 🏆.