Light, moderate and heavy smokers each need a different timeline and a different plan structure. Pick the guide that matches how many cigarettes you smoke a day and get a week-by-week schedule designed for your profile.
5–10
cigarettes a day
Short 5–8 week plan, mild withdrawal, focus on social-trigger management.
12–20
cigarettes a day
Standard 8–12 week plan, the most common smoker profile, structured weekly drops.
25–40
cigarettes a day
Long 12–16 week plan, designed for high-dependency smokers, gradual to avoid severe withdrawal.
Cold turkey has a 12-month sustained-quit success rate of around 3–5%. Gradual reduction with a structured schedule and a clear quit date achieves comparable or better quit rates while sparing you the worst of withdrawal.
SmokeClock automates the process: you enter your starting count, and the app generates your full timeline. It spaces your cigarettes throughout the day so you stop counting manually and start following a plan.