Quit timeline
Put in the day you stopped. It works out how far through withdrawal you are, which recovery milestones you've already passed, and when the next ones land.
Every milestone comes from the CDC, the NHS or the American Cancer Society, and every one is an average across large groups of people — not a schedule your body is following. Nothing you enter leaves your browser.
Reading this honestly
These are population averages. "Heart attack risk drops sharply at one to two years" describes what happens across large groups of former smokers — not a switch that flips on an anniversary. How much you used, for how long, your age and your general health all move the timing. The direction is reliable; the dates are a median.
Vaping and pouches show fewer milestones, on purpose. The long-term recovery figures were measured in people who quit smoking — carbon monoxide, cancer and heart risk from burning tobacco. There is no equivalent published timeline for vaping or pouches yet, and borrowing the smoking one would be inventing it. What does apply to all three is nicotine withdrawal, and that's what's shown.
For the longer read: what happens when you quit smoking, the quit-vaping timeline, pouch withdrawal week by week, and how long until cravings stop.
Not medical advice. If withdrawal is affecting your mood badly, your sleep for weeks on end, or you have a heart or lung condition, that's worth a pharmacist or doctor — usually free, and better at this than a web page. Who builds this.
Sources
- CDC — Benefits of quitting smoking
- American Cancer Society — Health benefits of quitting over time
- NHS — Managing nicotine withdrawal symptoms
- NHS — Understand your triggers and cravings
- smokefree.gov — Benefits of quitting
Watch it tick over, day by day
Stub Out tracks this live for cigarettes, vaping and pouches — your streak, the milestones you've hit, the money saved, and a cartoon villain who falls apart a little more with each one. Free, no account, nothing leaves your phone.
