Stoptober 28-Day Quit Companion: craving log, trigger tracker & reward planner
A printable 28-day smoke-free tracker that turns Stoptober into a day-by-day plan
- Download it the moment you've paid
- Print at home, or use it on your phone or tablet
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Why it helps
A printable 28-day Stoptober companion with a daily craving log, a trigger tracker, a money-saved calculator and a milestone reward planner — a private, structured way to track your quit day by day alongside NHS support. Instant PDF download, print at home, ready for 1 October.
What's inside
- A Day 0 setup page to complete before you quit, capturing your habits and honest starting point
- 28 individual daily craving log pages, each taking under two minutes to fill in
- A trigger tracker that builds itself from your daily entries, plus space to rank your top three
- A personal craving survival toolkit page for the specific things that work for you
- A money-saved tracker with weekly and running totals through to your Day 28 figure
- A milestone and reward planner linking savings to rewards at Day 3, 7, 14, 21 and 28
- Four weekly check-in pages to spot patterns across each week rather than just each day
- A wobble page for slips or close calls, designed to get you back on track without spiralling into guilt
Take a look inside
Questions
Does this replace NHS Stop Smoking support or the Stoptober app?
No — it's designed to sit alongside them. Use your NHS Stop Smoking Service, nicotine replacement therapy, or the Stoptober app for support and products, and use this printable pack as your private daily record of cravings, triggers and progress.
Is this suitable if I'm quitting vaping instead of smoking?
Yes. The daily log, trigger tracker and craving toolkit work the same way for vaping — just adjust the money-saved figures to your vaping spend on the Day 0 page.
What if I have a cigarette partway through the month?
Use the wobble page to note what happened and why, then carry straight on with your daily logs from the next day. One slip doesn't reset your Day 28 target — it's simply one entry in a 28-day record.
Do I need to print all 28 pages at once?
No — print the Day 0 page and week one now, then print each following week as you go if that feels more manageable, or print the whole pack in one go if you prefer to see the full month laid out.
Is this a medical or stop-smoking treatment product?
No. This is a printable organisational and reflective tool only — it does not provide medical advice, nicotine replacement, or treatment. For quitting support and products, please contact your NHS Stop Smoking Service or GP.
What format does it come in?
A print-at-home PDF, designed to print clearly on standard A4 paper in black and white or colour.