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iQuit Smoking

Quit smoking with a plan that survives a slip.

A 30-day plan for your last cigarette, a free SOS for every craving and a log that makes the habit visible. No account, no shame.

App StoreGoogle Play
  • 30-day plan
  • Free SOS
  • No account
  • 18+

Why quitting takes more than one try

If you have tried before and gone back, you are in the majority. Most people need three or four attempts before they stop for good, and one Canadian study estimated anywhere from 6 to 30 attempts depending on the method. Trying again is not a character flaw. It is how quitting usually goes.1, 2

A cigarette is a habit with moving parts: nicotine, a routine, a break you feel you deserve, a hand and a mouth with nothing to do. Guilt after a slip only feeds the cycle. What helps is taking the parts one at a time.

That is what iQuit Smoking does. It counts what you smoke, shows you when and after what, and gives you a plan for the moments that used to be automatic. The break stays. The cigarette goes.

The method

How iQuit Smoking works

The iQuit Method, applied to cigarettes: four ideas, thirty days, a few minutes a day.

  1. Question

    Write your reason and look at the beliefs that keep you smoking: "it calms me", "light is safer", "one won't hurt". You test each one instead of arguing with it.

  2. Urge

    A craving is a wave that lasts a few minutes. The SOS guides you through it, and you decide ahead of time what you will do at coffee, after a meal, on a break, with a drink in hand.

  3. Identity

    Short lessons rebuild the pieces: the break without the cigarette, the party without the "just one", the person you are once you stop hiding to smoke.

  4. Track

    Smoke-free days, cigarettes not smoked, money saved, and a body that recovers on a known schedule. If you slip, there is a plan for the next 24 hours, not a verdict.

See the science behind the method

What is inside

The iQuit Method for people who smoke. Start free and cancel anytime.

  • Cigarette log

    One tap per cigarette. Seeing the number and the time already changes the habit.

  • Reduce plan

    Stepping cigarettes a day down to zero is an option for people who prefer to go slowly. A Cochrane review found similar results between cutting down before quitting and quitting all at once, and a large trial found more abstinence in people who quit all at once. The choice is yours, and the plan ends at zero.

  • A 30-day plan

    A two-minute lesson, one action and a check-in each day.

  • An SOS for cravings

    Breathe, ride the wave, remember why. One tap away.

  • Days, money, time back

    Watch what you gain grow, day after day.

  • Private by design

    No account. What you write stays on your phone.

SOS is always free, for every craving, at any hour.

What happens after your last cigarette

From the first 20 minutes to the first 15 years, with a source on every step.

Times are typical patterns from research, not promises for any one person.

  1. 20 minutes20 minutesAbout 20 minutes after your last cigarette, your heart rate and blood pressure start to drop. Your body is already working in your favor.3
  2. 8 hours8 hoursOxygen in your blood begins to recover, and carbon monoxide, the gas in smoke, has already fallen by half.4
  3. 12 hours12 hoursAccording to the WHO, at about 12 hours the carbon monoxide in your blood is back to normal. Other sources say it can take up to a few days.3
  4. 24 hoursOne day smoke-freeNicotine leaves your blood in about a day, according to the CDC. After that your body keeps readjusting, and cravings come in waves. They pass.5
  5. 2 daysSmell and tasteAt about 48 hours, according to the NHS, smell and taste begin to improve and your lungs start clearing mucus. Notice the smell of coffee and food.4
  6. 3 daysWithdrawal peakWithdrawal is usually strongest between the second and third day. If it feels heavy, that’s expected. After that, it tends to ease.6
  7. 3 daysBreathing gets easierIn the first days and weeks, breathing tends to get easier. According to the NHS, at 72 hours your airways start to relax and energy rises.4
  8. 1 weekFirst weekWithdrawal symptoms usually peak in the first week and fade over 2 to 4 weeks. Seven days smoke-free is a real milestone.7
  9. 2 weeksCirculation and lungsBetween 2 and 12 weeks smoke-free, according to the WHO, circulation improves and lung function increases. That’s why the stairs get lighter little by little.3
  10. 3 weeksCravings easingAccording to NHS inform in Scotland, cravings usually get better after 2 to 3 weeks. They can still show up out of nowhere, but they pass the same way.8
  11. 4 weeksOne monthAccording to the NHS, people who reach 28 days smoke-free are 5 times more likely to quit for good. The number comes from the NHS, which doesn’t cite the study behind it. Use it as encouragement, not as a rule.4
  12. 30 daysCough and breathBetween 1 and 9 months, according to the WHO (other sources go up to 12), coughing and shortness of breath tend to decrease. In the first weeks the cough may even increase first. That’s expected.3
  13. 6 weeksBrain receptorsIn a small brain imaging study, the nicotine receptors of people who quit returned to the level of people who never smoked between 6 and 12 weeks. Every brain has its own pace.9
  14. 7 weeksAnxiety and moodIn a review of 26 studies, people who quit smoking had less anxiety, depression and stress than people who kept smoking (follow-up from 7 weeks to 9 years). It doesn’t guarantee the result for each person.10
  15. 1 yearOne yearAccording to the WHO, at one year smoke-free the risk of coronary heart disease drops to about half that of someone who keeps smoking. Other sources say 1 to 2 years.3
  16. 5 yearsStroke riskBetween 5 and 15 years smoke-free, according to the WHO, the risk of stroke falls to that of someone who never smoked. Five years is the start of that range.3
  17. 10 yearsTen yearsAt 10 years smoke-free, the risk of dying from lung cancer falls to about half that of someone who keeps smoking, according to the WHO.3
  18. 15 yearsFifteen yearsAt 15 years smoke-free, the risk of heart disease is close to that of someone who never smoked, according to the WHO.3

Questions, answered

How does iQuit Smoking help me quit?

It gives you a 30-day plan with one short lesson a day, an SOS button for cravings, a cigarette log that turns your day into a trigger map, and an optional reduce plan that ends at zero. Your smoke-free days, cigarettes avoided and money saved are always in view.

I have tried many times. Why would this time be different?

Because trying many times is normal, and the plan is built for it. Most people take three or four attempts, and one cohort study estimated between 6 and 30. Each attempt teaches you something about your triggers. The app keeps that, and treats a slip as information instead of failure.1, 2

How long does nicotine withdrawal last?

Symptoms usually start within hours, peak on the second and third day and fade over two to four weeks. Each craving lasts only a few minutes. Later cravings can still show up in risky situations, and they pass the same way.7, 11, 8

Should I cut down slowly or quit all at once?

It is your choice, and the app supports both. In one large trial, 22.0% of people who quit all at once were still abstinent after 6 months, against 15.5% of those who cut down gradually. A Cochrane review found similar results between the two paths. If you prefer to step down, the reduce plan ends at zero, with a date.12, 13

Will I gain weight if I quit?

Some people do. On average people who quit without treatment gained about 4.7 kg in 12 months, with a lot of variation: 16% lost weight and 37% gained less than 5 kg. Weight can be worked on afterward, and quitting adds years to your life at every age.14, 15

Can I use nicotine replacement or medication with the app?

Yes. Getting help is not cheating. Nicotine replacement raises the chance of quitting by 50% to 60% in a Cochrane review, and in Brazil the public health system offers treatment for free. Talk to a doctor or pharmacist about what fits you. The app does not prescribe anything.16, 17

What if I slip and smoke one?

A slip is not a relapse. Do not treat it as a reason to give up. Breathe, log what led to it and go back to the plan today. The app has a short routine for the 24 hours after a slip.18

Do I need an account? Is it private?

No account. Your reasons, check-ins and notes stay on your phone. We only count anonymous events, like "opened the SOS", to improve the app. There are no ads.

Is iQuit Smoking free?

You can start free, and the SOS is always free: nobody puts a paywall in front of you when a craving hits. The full plan comes with a 3-day free trial, and the store shows the current price before you confirm anything.

Is it for people under 18?

No. iQuit Smoking is for adults 18 and over. If you are younger and want to quit, talk to a parent, a school nurse or a doctor, or use one of the free lines below.

Free help, from a person

An app is a good companion, and a trained person on the phone helps even more on hard days. These services are free, and the numbers were checked.

Specialized support

  • 1-800-QUIT-NOW

    Support to quit smoking. Free.

    Hours: Varies by state

    1-800-784-8669Open website

  • 1-855-DÉJELO-YA

    Support to quit smoking. Free.

    Hours: Varies by state

    1-855-335-3569Open website

  • National Cancer Institute Quitline

    Support to quit smoking. Free.

    Hours: Mon to Fri 9am to 9pm Eastern Time

    1-877-448-7848Open website

  • NCI LiveHelp

    Chat with a specialist to quit smoking. Free.

    Hours: Mon to Fri 9am to 9pm Eastern Time

    Open website

  • SmokefreeTXT

    Text messages to quit smoking. Text QUIT to 47848. Free.

    Hours: See website

    Open website

  • 988 Suicide & Crisis Lifeline

    Emotional support in a crisis. Also by text: 988. Free.

    Hours: 24 hours a day, every day

    988Open website

  • 988 Chat

    Chat with emotional support. Free.

    Hours: 24 hours a day, every day

    Open website

In an emergency, call your local emergency number.

Numbers checked on September 29, 2026. Not listed? Search for the free helpline of your country or ask a doctor. If you are in danger, call your local emergency number.

Sources

What this page says comes from these sources.

  1. INCA (Instituto Nacional de Câncer). Perguntas frequentes: Tabagismo. 2022. www.gov.br/inca/pt-br/acesso-a-informacao/perguntas-frequentes/tabagismo
  2. Chaiton M, et al. Estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers. BMJ Open. 2016;6(6):e011045. pubmed.ncbi.nlm.nih.gov/27288378/
  3. World Health Organization. Tobacco: Health benefits of smoking cessation. Questions and answers. 2020. www.who.int/news-room/questions-and-answers/item/tobacco-health-benefits-of-smoking-cessation
  4. NHS Better Health. Quit smoking: what happens when you quit. www.nhs.uk/better-health/quit-smoking/
  5. CDC. Benefits of Quitting Smoking. Centers for Disease Control and Prevention, 2024. www.cdc.gov/tobacco/about/benefits-of-quitting.html
  6. MedlinePlus (NIH, National Library of Medicine). Nicotine and tobacco. 2025. medlineplus.gov/ency/article/000953.htm
  7. Hughes JR. Effects of abstinence from tobacco: valid symptoms and time course. Nicotine Tob Res. 2007;9(3):315-327. pubmed.ncbi.nlm.nih.gov/17365764/
  8. NHS inform (Public Health Scotland). Cravings when you stop smoking. 2026. www.nhsinform.scot/healthy-living/stopping-smoking/when-you-stop/cravings-when-you-stop-smoking/
  9. Cosgrove KP, et al. beta2-Nicotinic acetylcholine receptor availability during acute and prolonged abstinence from tobacco smoking. Arch Gen Psychiatry. 2009;66(6):666-676. pubmed.ncbi.nlm.nih.gov/19487632/
  10. Taylor G, et al. Change in mental health after smoking cessation: systematic review and meta-analysis. BMJ. 2014;348:g1151. pubmed.ncbi.nlm.nih.gov/24524926/
  11. HSE (Ireland). Cravings and withdrawal when you stop smoking. www2.hse.ie/living-well/quit-smoking/get-help-to-quit/cravings-withdrawal/
  12. Lindson-Hawley N, et al. Gradual versus abrupt smoking cessation: a randomized, controlled noninferiority trial. Ann Intern Med. 2016;164(9):585-592. pubmed.ncbi.nlm.nih.gov/26975007/
  13. Lindson N, et al. Smoking reduction interventions for smoking cessation. Cochrane Database Syst Rev. 2019;9:CD013183. pubmed.ncbi.nlm.nih.gov/31565800/
  14. Aubin HJ, et al. Weight gain in smokers after quitting cigarettes: meta-analysis. BMJ. 2012;345:e4439. pubmed.ncbi.nlm.nih.gov/22782848/
  15. Jha P, et al. 21st-century hazards of smoking and benefits of cessation in the United States. N Engl J Med. 2013;368(4):341-350. pubmed.ncbi.nlm.nih.gov/23343063/
  16. Hartmann-Boyce J, et al. Nicotine replacement therapy versus control for smoking cessation. Cochrane Database Syst Rev. 2018;5:CD000146. pubmed.ncbi.nlm.nih.gov/29852054/
  17. INCA (Instituto Nacional de Câncer). Tabagismo: tratamento gratuito no SUS. www.gov.br/inca/pt-br/assuntos/causas-e-prevencao-do-cancer/tabagismo
  18. NHS inform (Public Health Scotland). Stopping smoking after a relapse. 2026. www.nhsinform.scot/healthy-living/stopping-smoking/when-you-stop/stopping-smoking-after-a-relapse/

Start with your last cigarette.

Pick a date, get the app and let the plan carry the next thirty days. A slip does not undo what you build.

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