Free guides & tools

Quit guides and cost calculators

Free, no-signup tools for quitting smoking and vaping. Work out what to expect from withdrawal day by day, and see how much money quitting would put back in your pocket where you live.

Start here: the step-by-step plans

If you are getting ready to quit, start with the full method for your habit.

For your situation

The same method, adjusted for where you are in life.

Quit smoking, from 20 minutes to 15 years

What happens to your body after your last cigarette, milestone by milestone.

Quit vaping, day by day

What happens to your body and your cravings across the first three months.

How much does smoking cost?

Enter your own price and count for an exact figure, or start from your country's average.

Vaping tools

Quick answers to the questions vapers search for.

Official free help, by country

Quitlines, text programs and subsidised medication. All free, all confidential. If you are in the US, start at the US quit hub, which gathers the guides, the resources and the cost calculator in one place.

Quitting alongside someone else

If someone you know is stopping, what helps is rarely what the gift lists sell.

Nicotine, withdrawal and cravings, explained

Straight answers to the questions people search most when they are thinking about quitting.