Every smoker starts somewhere different. Choose how many cigarettes you currently smoke per day and get a week-by-week plan that takes you to zero — gradually, not cold turkey.
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Gradual plan to quit smoking from 5 cigarettes a day
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Gradual plan to quit smoking from 8 cigarettes a day
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Gradual plan to quit smoking from 10 cigarettes a day
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Gradual plan to quit smoking from 12 cigarettes a day
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Gradual plan to quit smoking from 15 cigarettes a day
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Gradual plan to quit smoking from 20 cigarettes a day
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Gradual plan to quit smoking from 25 cigarettes a day
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Gradual plan to quit smoking from 30 cigarettes a day
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Gradual plan to quit smoking from 40 cigarettes a day
Cold turkey has a success rate of only 3–5%. Gradual reduction lets your brain slowly adapt to lower nicotine levels, reducing cravings and withdrawal symptoms before each new target.
SmokeClock automates the process: you enter your starting count, and the app builds your full quit timeline. It spaces your cigarettes throughout the day and sends gentle reminders — so you follow the plan without counting.