Smoke-free progress and savings guides
A counter can make progress visible. A journal can help you remember what a difficult moment was like. These guides focus on recording your experience and planning practical next steps alongside appropriate quit-smoking support.
Choose your starting point
Start with the calculator guide to check your numbers, or the quit-date checklist if you are preparing to begin. Build a craving action card and a work-break plan for everyday situations. Use the milestone, trigger-journal and setback guides to keep your progress in context.
How to Use a Quit Smoking Calculator: Dates, Costs and Results
Use a quit smoking calculator to estimate cigarettes avoided and money saved. Check your quit date, pack size and results with a worked example.
Read the guide →Quitting smokingQuit Smoking Cravings: Make a Simple Plan for the Next Urge
Create a short smoking-craving action card with a first response, backup and support contact, plus an example you can keep on your phone.
Read the guide →Quitting smokingQuit Smoking Checklist: Prepare for Your Quit Date
Prepare for your quit date with a practical checklist covering support, your first-day schedule, a progress baseline and an evening review.
Read the guide →Quitting smokingQuitting Smoking at Work: Plan Your Smoke-Free Breaks
Plan smoke-free work breaks with a shift-friendly worksheet, coworker conversation examples and a practical backup for a disrupted day.
Read the guide →Quitting smokingCigarette Cost Calculator: Day, Month & Year
Calculate daily, weekly, 30-day and yearly cigarette costs from your pack price and daily use. Free, no sign-up; includes formulas and quit-date savings.
Read the guide →Quitting smokingQuit-Smoking Milestones: Track Time, Savings and Your Wins
Create personal smoke-free checkpoints with a milestone worksheet, example savings totals, and a simple plan for recording difficult days.
Read the guide →Quitting smokingSmoking Trigger Journal: A Simple Template for Your Phone
Use a short smoking-trigger journal to record situations, feelings and responses, with a worked entry and a practical weekly review.
Read the guide →Quitting smokingAfter a Smoking Slip: Record It and Plan Your Next Step
Use a supportive worksheet after a smoking slip to update your timer, preserve useful history, and prepare your next step with quit support.
Read the guide →Put it into practice with QuitBit
QuitBit provides abstinence counters, savings tracking, milestones and a mood journal. These are ways to record your journey; they do not diagnose or treat nicotine dependence. A healthcare professional or quitline can help you choose cessation support.
Get QuitBit.
Track your smoke-free time, savings and personal milestones.
Free to download · iPhone & iPad · Optional in-app purchases