Quit-Smoking and Vaping Support Journal

$17.00

A practical journal for anyone who wants to reduce or stop smoking or vaping.

Use the daily check-ins, craving logs, and reflection prompts to track your habits, identify triggers, record what helps, and review your progress over time. The journal gives you a structured place to set goals and plan your next steps at your own pace.

A practical journal for anyone who wants to reduce or stop smoking or vaping.

Use the daily check-ins, craving logs, and reflection prompts to track your habits, identify triggers, record what helps, and review your progress over time. The journal gives you a structured place to set goals and plan your next steps at your own pace.

What’s Included in the Quit-Smoking and Vaping Support Journal?

Daily Tracking

  • Smoking and vaping log: Record how often you smoke or vape and review changes over time.

  • Mood check-in: Note how you are feeling and whether your mood affects your urges.

  • Trigger log: Record the situations, places, thoughts, or routines connected to smoking or vaping.

Physical Check-Ins

  • Symptoms and changes: Make notes about physical symptoms or other changes you notice while reducing or quitting.

  • Energy and sleep: Track your energy levels and sleep quality each day.

Planning Tools

  • Craving plan: Write down techniques you want to try when cravings occur and record which ones you find useful.

  • Short- and long-term goals: Set manageable goals and review them as your circumstances change.

  • Difficult-situation planning: Prepare for times when you may be more likely to smoke or vape.

Motivation and Reflection

  • Daily prompts: Reflect on your reasons for making a change and what you learned that day.

  • Personal statements: Write reminders that feel relevant and believable to you.

  • Progress reviews: Record what went well, what was difficult, and what you may want to try next.

A Practical Place to Record Your Progress

Use the journal to understand your habits, test different approaches, and keep your plans in one place. You can use it on its own or alongside help from a healthcare professional, quit-smoking service, counsellor, or support group.

DISCLAIMER: This journal is a self-reflection and planning tool. It does not provide medical advice or replace professional care. Speak with a qualified healthcare professional about withdrawal symptoms, medications, or health concerns.