Your plan starts here
You don't have to quit all at once.
Small steps, more control, and a clear path toward being smoke-free. We'll build a plan around your starting point.
Build your reduction plan
The schedule is a planning aid, not medical advice. You can adjust it as you learn what works.
Your personal dashboard
Progress, not perfection.
12 remaining
Every cigarette you skip is progress.
Your last 7 days
Actual vs daily limitMissing days are not automatically treated as smoke-free.
Your reduction roadmap
Make room between cigarettes.
Delay for 5 minutes, drink water, walk briefly, or change the routine. A craving is not a command.
Today's activity
Track your day even when you smoke none. You can still log later if needed.
Your why
Make this plan yours
Your settings
Change your pace whenever you need to. Your logged cigarettes stay in your history.
Changing baseline or duration recalculates the targets and estimated savings back to your original start date.
Data & privacy
All records are stored in this browser on this device. There is no account, sync, or server. Clearing browser data may erase your progress, so export a backup occasionally.