Quit-Smoking Progress Tracker cover

Rising Discipline Co.

Quit-Smoking Progress Tracker

$9.98 $14.99
CREATED BY RISING DISCIPLINE CO. — DEVELOPED WITH PSYCHOLOGISTS & CERTIFIED COACHES

The companion spreadsheet for quitting smoking. Every smoke-free day is proof you can do this — but on a hard day, that's easy to forget. This tracker counts your smoke-free days automatically, logs your craving intensity so you can see it fade over time, and keeps a running tally of cigarettes avoided.

Who this is for

Women who are quitting or cutting down and want real evidence of their progress, not just willpower — pairs naturally with any smoking-cessation guide, or works alone.

What's inside

A 30-day daily tracker for smoke-free days, craving intensity, and cigarettes avoided, plus a weekly reflection tab and a dashboard with your total smoke-free-day count and live trend chart — built in Excel, fully compatible with Google Sheets.

Format: .xlsx spreadsheet, instant digital download after checkout. Opens in Excel or Google Sheets.

✓  Instant .xlsx download — works in Excel & Google Sheets✓  Secure checkout✓  Auto-calculating formulas, no manual math
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This is a digital .xlsx spreadsheet — nothing physical ships. After checkout your download is available instantly. Opens in Microsoft Excel (2016+) or Google Sheets (upload to Google Drive and open with Sheets).

See our Shipping & Delivery and Returns & Refunds pages, or FAQ.

INSIDE THE SPREADSHEET

Four tabs, ready to use

1Start Here — how to use the tracker, plus a legend for fill-in vs. automatic cells
2Daily Tracker — log smoke-free days, craving intensity, and cigarettes avoided; running totals update automatically
3Weekly Reflection — pulls your weekly average craving intensity automatically, with space for wins and challenges
4Dashboard — a live count of total smoke-free days plus a craving-intensity trend chart

Created by Rising Discipline Co.

Built to pair with Breathe Free, or to stand alone as a simple daily smoke-free tracking tool. Developed with psychologists and certified coaches.

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