Printable tracker
30-day no-soda tracker
Not medical advice. QuitSoda is habit support for adults. If caffeine, sugar, pregnancy, medicines, or a health condition affect your plan, ask your clinician.
A printable worksheet for the QuitSoda challenge: starting point, a full 30-day grid, situation plans, and an after-day-30 routine. No login. Use a pen, or type notes in your own file.
Tip: choose “Save as PDF” in your browser’s print dialog. Nav, buttons, and forms are hidden when printing.
My starting point
- Approach (gradual or quit date)
- Quit date (if you chose one)
- Usual regular soda: amount and size
- Usual diet / zero-sugar soda: amount and size
- Other counted drinks (flavored sparkling, sweetened coffee/tea, etc.), type and amount
- Caffeine in your usual soda?
- Main soda moment (meal, break, driving, evening, other)
- Why this matters
30-day no-soda grid
Mark each day. Regular and Diet / zero = those sodas. Other counted = flavored sparkling (even unsweetened), sweetened coffee/tea, prebiotic soda, juice-sweetened drinks, and any other drink with added sugar or a sweetener, note type and amount. Replacement = on-plan only: unsweetened water, plain unsweetened sparkling (a squeeze of citrus at home is fine), or unsweetened tea/coffee, not another soda or flavored can.
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Situation plans
- Lunch: what I will do instead
- Driving: what I will do instead
- Offered a soda: what I will say or do
- Hard day: how I will handle cravings
- After an unplanned soda: return plan
Week notes
- Week 1
- Week 2
- Week 3
- Week 4
After day 30
- Routine I will keep
- Slip plan
- Next review date
Notes on this device (after the printable tracker)
Keep a short note here if you want. It stays in this browser unless you export it. Clearing only removes this worksheet note, not setup or check-ins. Print/PDF ignores this section.