Smoking Sobriety Calculator
Track your progress and celebrate your journey to recovery. Enter the date and time you quit smoking to see how far you've come.
Why Track Your Smoking Sobriety?
Track smoke-free time down to the minute and reinforce your progress with clear milestones and streak visibility.
Tracking helps convert daily effort into proof. That proof is a strong motivator during urge spikes.
First 7 Days Focus
Use trigger substitution, nicotine management strategies, and routine changes around coffee breaks and stress moments.
90-Day Focus
At 90 days, focus on stress resilience, identity shift, and health routines that reduce relapse risk.
Remember, recovery is a journey, not a destination. Every moment you choose to stay free from smoking is a testament to your strength and determination. Use this calculator as often as you need to remind yourself of how far you've come.
Next Step
Pair your calculator streak with practical tactics tailored to your recovery pattern.
See the smoking recovery timeline →