Recovery Progress Tracker

Quit Date

When did you quit smoking?

Cigarettes per Day (Before Quitting)

How many cigarettes did you smoke daily?

Years of Smoking

How many years did you smoke?

Price per Pack ($)

Cost of one pack of cigarettes

Current Age

Your current age in years

Gender Select gender Male Female Other

Have you had any relapses? No relapses Minor relapses (1-2 cigarettes) Moderate relapses (few days) Major relapses (weeks/months)

Be honest about any setbacks - this helps with recovery planning

Calculate Recovery Progress Reset

About Smoking Recovery

Your body begins healing immediately after quitting smoking. This calculator tracks your recovery progress and celebrates your achievements.

Health Benefits by Time:

• 20 minutes:
• • Heart rate drops to normal
• • Blood pressure begins to drop
• 12 hours:
• • Carbon monoxide level drops to normal
• 24 hours:
• • Heart attack risk begins to drop
• 48 hours:
• • Nerve endings start regrowing
• • Sense of taste and smell improve
• 72 hours:
• • Breathing becomes easier
• • Energy levels increase
• 2 weeks:
• • Circulation improves
• • Lung function increases
• 1 month:
• • Skin appearance improves
• • Less coughing and shortness of breath
• 1 year:
• • Heart disease risk cut in half
• 5 years:
• • Stroke risk reduced to that of a non-smoker
• 10 years:
• • Lung cancer risk cut in half
• • Risk of other cancers decreases
• 15 years:
• • Heart disease risk same as non-smoker

Common Withdrawal Symptoms:

• • Irritability and mood swings
• • Difficulty concentrating
• • Increased appetite
• • Sleep disturbances
• • Cravings for cigarettes
• • Anxiety and restlessness

Coping Strategies:

• • Deep breathing exercises
• • Physical activity
• • Distraction techniques
• • Support groups
• • Nicotine replacement therapy
• • Professional counseling

Relapse Prevention:

• • Identify triggers
• • Develop coping strategies
• • Build support network
• • Stay active
• • Reward yourself
• • Remember your reasons for quitting

Professional Support:

• • Primary care physician
• • Smoking cessation specialist
• • Behavioral therapist
• • Quitline services
• • Support groups (Nicotine Anonymous)
• • Online communities