Why count cravings
Smokefree.gov reminds quitters that cravings don’t last forever and the moment will pass. Each tap is proof you got through one. After a few days the count shows whether urges are dropping and whether they bunch up at certain times.
What to note
| Note | Example | What it reveals |
|---|---|---|
| Time | 3 pm | Afternoon slump cluster |
| Place | Outside the office smoking area | A route to change |
| Who | Coworker A | Someone to ask or avoid |
| Mood | Annoyed after a meeting | Stress-driven urges |
You don’t need all four. One line about the strongest urge of the day is enough.
When an urge hits
- Keep hands and mouth busy: water, gum, a short walk
- Breathe in through your nose and out through your mouth, several times
- Move somewhere nobody is smoking
- Text a friend or call your quitline
Using Craving +1
One tap per urge
Tap “Craving +1” on the Record tab of Quit Smoking Tracker; the number next to it goes up and is saved to that day. Add time and place in the memo.
See the total in Stats
“Cravings resisted” on the Stats tab is the sum of every craving you logged. The History list also shows the count for each day.
Watch out: fix days you smoked
In the current version, tapping Craving +1 on a day with no record yet also saves that day as smoke-free. If you gave in and smoked, tap “I smoked today” for that day.
The app’s screenshots show sample amounts in Korean won (4,500 per pack is the app default), and the Settings sheet title is shown in Korean in the current English version. Enter your own local pack price; the calculation works the same in any currency.
FAQ
I get dozens of urges a day. Do I log them all?
Early on that is normal. If it is too many, log only strong ones. Just keep the rule the same.
My count went up.
Check your memos for stress, drinks or a change in routine. If it stays hard, contact a stop smoking service.
Sources: Smokefree.gov, How to manage cravings · Smokefree.gov, Understanding withdrawal
Quit Smoking Tracker
No sign-up, works offline, and your records stay on your phone. Free on Android, in English and Korean.