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The Trophy Room

Put your wins where you can see them

Trackers, calculators and printables for the days you show up. They are free, they run in your browser, and nothing you type leaves it.

New here? Start with daily wins — the one-minute habit these tools are built around — then compare the best apps for habit tracking and the best streak apps.

Prefer paper? Two of these are printables: a mood tracker and an ADHD daily planner. Both print straight from the browser or save as a PDF.

Quitting smoking? Four of these work together: the smoke-free days counter, the quit smoking savings calculator, the quit smoking timeline and the nicotine clearance calculator. Every health claim on the last two is quoted from the WHO, the NHS or the National Cancer Institute and linked to its source.

Start here

Daily Wins Tracker

Write the five things you got done today, keep a streak of days you showed up, and look back on your week. Nothing leaves your browser.

Open

Printable Mood Tracker

Make a printable mood tracker for any month, or a whole year in pixels. Free generator: five named moods, an optional habit row, print it or save the PDF.

ADHD Daily Planner (Printable)

A free printable ADHD daily planner: hours drawn out, a hard cap of three priorities, a first-five-minutes line and somewhere to park tomorrow. Print or save as PDF.

Year in Progress

See how much of the current year has passed with a live progress bar. Track days, weeks, and weekends remaining. Set goals and stay motivated.

Life Calendar

See your entire life as a grid of weeks. Enter your birthday and visualize how many weeks you've lived and how many remain. A powerful perspective tool.

Daily Journal Prompts

Get a unique journaling prompt every day. Categories include gratitude, self-reflection, goals, mindfulness, and recovery. Free, no signup required.

Before & After Comparison

Create beautiful before and after comparison images. Upload two photos, add labels and dates, and download a shareable side-by-side composition. 100% private.

Resolution Tracker

Track your New Year resolutions with a free visual dashboard. Add goals, set milestones, check in weekly, and see your progress over time. Saved locally.

Sleep Debt Calculator

Calculate your sleep debt based on this week's sleep vs your target. See your cognitive deficit and how long to recover.

Screen Time Cost Calculator

Enter your daily screen time and see how many hours, books, workouts, and dollars you're trading for scrolling per year.

Caffeine Half-Life Calculator

Enter when you drank coffee and how much. See exactly when caffeine clears your system and your optimal bedtime.

Workout Consistency Calculator

Enter your workout frequency and duration. See how many sessions, calories, and hours you accumulate over a year of consistency.

Habit ROI Calculator

See the compounding return of daily habits over 1, 5, and 10 years. Reading, meditation, exercise, learning — the math will surprise you.

Burnout Risk Assessment

Take this free burnout risk quiz based on validated burnout indicators. Get your score and a personalized recovery plan in 2 minutes.

Phone Addiction Quiz

Take this free phone addiction quiz to assess your screen habit. Based on behavioral dependency indicators. Private, instant results.

Procrastination Type Quiz

Find out your procrastination personality type. Are you a Perfectionist, Avoider, Thrill-Seeker, or Overwhelmed Doer? Free quiz, instant results.

Quit Smoking Savings Calculator

See the money you save by quitting smoking: per day, week, month, year and five years, plus the cigarettes you did not smoke. Free, and you set your own pack price.

Smoke-Free Days Counter

Count the days since your last cigarette. Pick your quit date and the counter shows days smoke-free, hours in the first 72, and your next milestone. Free, no signup.

Quit Smoking Timeline

What happens when you quit smoking, from 20 minutes to 15 years, quoted from the WHO, NHS and NCI timelines with every source named and linked. Free, no signup.

Nicotine Clearance Calculator

Enter when you last smoked or vaped and see where you are on the nicotine clearance curve, using the published 2-hour nicotine and 16-hour cotinine half-lives. Free.

Frequently Asked Questions

How long does nicotine stay in your system?
Nicotine itself goes quickly. Its plasma half-life after smoking averages about 2 hours, so on that curve almost none is left after a day. Measured the more sensitive way — from how nicotine is excreted in urine — the terminal half-life averages 11 hours, which still puts you at roughly 1% of your last dose by 72 hours. Cotinine, the substance nicotine turns into and the one tests usually look for, has a half-life of about 16 hours and takes far longer.
Is nicotine gone after 72 hours?
Nicotine, effectively yes; cotinine, no. Three days is about 36 half-lives on the 2-hour plasma curve and about 6.5 on the slower 11-hour terminal curve, so the nicotine from your last cigarette is down to a fraction of a percent either way. Cotinine is a different substance with a much longer half-life, and it is still measurable well after the nicotine has gone.
How long is cotinine detectable?
Longer than nicotine, and how much longer depends on how heavily you smoked and on the test's cut-off. In one study of people going through a stop-smoking programme, urinary cotinine was still about 3.4% of its starting level two weeks after the first visit and 0.2% at eight weeks. That is a decline curve rather than a deadline, and this page will not give you a single "you will pass on day X" number, because no honest source publishes one.
What is the half-life of nicotine?
About 2 hours in plasma after intravenous infusion or cigarette smoking, according to Benowitz, Hukkanen and Jacob III. The same review reports a terminal half-life averaging 11 hours when it is measured from the time course of urinary excretion, which is more sensitive at low levels; the difference is put down to nicotine being released slowly from body tissues. This calculator draws both curves rather than choosing one.
Does vaping change the numbers?
The half-lives are properties of nicotine and cotinine, not of how you took them, so the shape of the curve is the same. What changes is the starting height — how much nicotine went in and how often — which is why this page shows the fall as a percentage of your own last dose rather than pretending to know your blood level in milligrams.
Will this tell me whether I will pass a nicotine test?
No, and any calculator that says it can is guessing. Test results depend on the cut-off used, the sample type, how much you smoked, how fast you personally metabolise nicotine, and whether you are around other people's smoke. This page shows a published decline curve, names its sources, and stops there.

More from the Trophy Room

Quit Smoking Timeline

What happens when you quit smoking, from 20 minutes to 15 years, quoted from the WHO, NHS and NCI timelines with every source named and linked. Free, no signup.

Smoke-Free Days Counter

Count the days since your last cigarette. Pick your quit date and the counter shows days smoke-free, hours in the first 72, and your next milestone. Free, no signup.

Caffeine Half-Life Calculator

Enter when you drank coffee and how much. See exactly when caffeine clears your system and your optimal bedtime.

Build the days back with Aura

Aura keeps daily habits and streaks in one place. It is a habit tracker rather than a stop-smoking programme, and it is free to download.

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