Why alcohol shakes a quit
Smokefree.gov lists alcohol as a common trigger and notes it makes you more likely to act without thinking. It suggests staying away from alcohol in the first few weeks of quitting. The MSD Manual likewise notes alcohol can temporarily weaken the resolve to quit.
A slip is not a relapse
Quit-support material separates a slip (a cigarette or two) from a relapse (going back to regular smoking). One cigarette does not erase the days you didn’t smoke. The danger is “I’ve blown it anyway” the next day. Smokefree.gov advises restarting today, or tomorrow at the latest.
The next morning
- Bin what’s left — any pack you bought or cigarettes you were given.
- Write one line — which drink you were on, who you were with, where you lit up. It is the raw material for your next plan.
- Make today day one — cut today’s cigarette before anything else.
Before the next night out
| Decide | Example |
|---|---|
| How many drinks | Stop at two, then switch to soda or water |
| Where to sit | Away from the group that steps out to smoke |
| What to say | “I’m quitting at the moment” ready to go |
| When to leave | Urges grow as the night goes on |
| Who to message | A supportive friend or your quitline |
Logging the day
Tap “I smoked today”
Check the date on the Record tab and tap “I smoked today”. If it happened after midnight and you count it as the night before, tap the date to change it.
The streak restarts; your total stays
Your current streak and the Record tab’s money figure restart, but smoke-free days, total money saved, cigarettes avoided and best streak on the Stats tab stay. Look at how many days you built versus the one you lost.
Note the situation
A memo like “third beer, work drinks” lets you scan the History tab for patterns in the days you smoked. For getting back on track after a broken streak, see when your habit streak breaks.
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
Can I still mark the day as smoke-free?
We don’t recommend it. An honest log is what shows you the next risky situation, and marking it does not delete earlier days.
Do I need to stop drinking completely?
Smokefree.gov suggests avoiding alcohol in the first few weeks, then drinking moderately and with people who support your quit. If drinking itself worries you, talk to a professional.
Sources: Smokefree.gov, Smoking and alcohol · Smokefree.gov, Smoking relapse · MSD Manual Consumer Version, Smoking cessation
Quit Smoking Tracker
No sign-up, works offline, and your records stay on your phone. Free on Android, in English and Korean.