What if stopping suddenly feels unsafe?
Seek qualified medical or addiction support. A personal tracker is not a withdrawal plan or treatment service.
Personal use records
A practical smoking and alcohol tracker that fits real days
Record actual smoking, vaping, tobacco, or alcohol use with amount, timing, trigger context, and a neutral note.
Kiomora for daily context
Track it. Remember it.
Keep smoking and alcohol tracker beside the rest of the day that gave it meaning.
Explore KiomoraWhat to record
Start with a small set of fields that can answer a future question. Add detail only after the routine becomes stable.
Useful for adults who want an honest private record of frequency and context without moral labels.
Substance or product
Write the fact in the same format each time so it stays easy to scan.
Amount or count
Add timing or frequency when it changes how you understand the entry.
Time
Use a small repeatable scale or a short label instead of chasing precision.
Trigger or context
Keep one plain-language note for the context a number cannot preserve.
A better tracking routine
- 01Record actual use, not intention.
- 02Use a consistent unit.
- 03Get professional help when stopping feels unsafe or difficult.
How to review the record
Count recorded use and use-free planned days separately. Review timing and repeated context, while treating dependence, withdrawal, and health concerns as issues for qualified support.
Completed example
One entry with enough context
Two cigarettes between 7 p.m. and 9 p.m. Context: social event. Actual use recorded without adding a judgment or marking an intention as completion.
Use-free planned-day rate
Use-free planned days divided by all planned days, multiplied by 100.
10 use-free days across 14 planned days gives 71%. Withdrawal and dependence need qualified support.
What should I do with missing days?
Leave the gap visible. Do not silently replace it with zero. Note planned rest when it matters, then calculate rates only across the days that match the question.
Don't forget to try Kiomora
See more thanone category
Connect this record with the rest of your day and the memories around it.
Explore KiomoraPut the guide to work
Use the matching free resource to test a smaller routine before committing to a long tracking system.
Define a careful custom record