Deciding to reduce or stop using nicotine is a process, and having a structured plan can make all the difference. We’ve designed the myduke® Quit Journal—a downloadable 10-page guide and tracker to help you understand your habits, map out your step-down schedule, and stay on track.
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Free myduke® Quit Journal & Daily Tracker
Free Printable PDF Guide & Daily Tracker.
Download your free copy to track your daily nicotine intake, manage triggers, and structure your reduction plan alongside your doctor or pharmacist.
Target the Chemistry. Master the Habit.
Download the Free Quit Journal (PDF)What’s Included in Your Journal
This 10-page guide includes practical tools designed to support every stage of your journey:
- My Quit Plan: Define your primary motivations, set goals, and outline your support system.
- Trigger Mapping: Identify high-risk situations such as stress, coffee, or social outings and plan healthy alternatives.
- Daily Nicotine Tracker: Log your daily usage, record craving intensity from 1–10, and complete end-of-day reflections.
- My Nicotine Reduction Plan: Work with your doctor or pharmacist to map out target dates and step-down strengths.
- Craving Toolkit (The 5 D's): Practical strategies including Delay, Deep Breathing, Drink Water, Distract, and Discuss for when sudden urges hit.
- Health Recovery Timeline: See how your body can recover over time after stopping smoking.
Important Information: This journal provides general educational information to support smoking cessation and nicotine reduction. It is not intended to replace advice from your doctor, pharmacist, or other healthcare professional. Always speak with your healthcare provider about your individual circumstances and the best treatment approach for you.