Seven days · One friend · One plan
You can put
this down.
You won't do it alone.
A short, calm plan for quitting all at once, with a friend who checks in every day and a button you press the moment it gets hard.
Three people, and only two of them stay.
Someone shows you this page. Then it's you and your friend for a week. Nobody else has to be involved.
You decide to stop, today.
Not slowly. All at once. The plan gives you something to do at every point in the day where you used to reach for one.
Someone checks in every day.
A friend, a family member, anyone who says yes. The app tells them exactly what to do.
A real celebration.
Your friend plans it. You show up as someone who doesn't smoke.
Most urges are bells, not hunger.
You learned to smoke at set moments. With coffee. After food. On the phone. In the car. Your body now rings a bell at each one and calls it a craving.
Only a small part of that is nicotine, and nicotine is gone from your blood within days when you help it along. The rest is habit. A habit that is never answered goes quiet. So the plan isn't about fighting urges. It's about switching the bells off, one at a time, for seven days. You learned to be a smoker. This week you learn the other thing.
- 1Change the tasteA strong mouthwash on waking and after every meal takes away the flavor the bell was tied to.
- 2Clear the nicotine fasterGrapefruit juice and vitamin C after meals. What took a month takes about a week.
- 3Remove every cueAshtrays, lighters, the smell in the car, the coffee, the drink. If it rang a bell, it goes.
- 4Someone who knowsA friend who hears from you daily. You can't hide from someone who's counting with you.
Small things, at the right times.
Each one takes a minute. Together they crowd smoking out of your day. The app hands them to you one at a time.
Clear it all out
Every cigarette, lighter, and ashtray is destroyed before you start, including the one you hid. Clean the car. Wash the coat. Nothing stays that reminds you.
Start the morning clean
Read the day's list and commit to it for today only. A quiet moment or a prayer. Brush and rinse the moment you wake. A real breakfast. The first hour sets the day.
After every meal
Brush, rinse, then a small glass of unsweetened grapefruit juice and a vitamin C tablet. It clears nicotine faster and silences the after-meal reach. Carry a spare brush.
Swap the drinks, snack freely
No coffee, tea, or alcohol this week. They are wired to smoking in your head. Water, juice, and milk instead. Eat cold fruit and raw veg as often as you like.
Tell people, stay busy
Say out loud that you've stopped. Ask smokers you know not to light up where you can see. Put signs where the ashtrays were. Plan every evening so there's no empty time.
Close the day with thanks
Check in with your friend. Say what went well. A quiet moment or a prayer, and sleep. Tomorrow is one day easier.
Nicotine patches or gum can be used alongside this plan and roughly double the chance it works. Keep vitamin C to three doses a day at most. If any item here clashes with an allergy or a medical condition, drop that item and keep the rest. Don't swap in something else. Ask your doctor if unsure.
One button. Four things. Then your friend.
Cravings pass in a few minutes whether you smoke or not. The app walks you through those minutes so you don't have to think.
- 1BreatheTen slow breaths with the timer on the screen.
- 2DrinkJuice or a big glass of water.
- 3RinseMouthwash. It changes the taste in your mouth.
- 4Reach outA quiet moment, then one tap to text your friend.
Every hard moment is logged, and so is getting through it. By day seven you'll see how many you beat.
Every smoker has said one of these.
Usually they mean "I'm scared." That's fair. Here's the honest answer to each.
"It's too sudden. I need time to think."
There is never a better week than this one. The fear is the biggest part, and it fades inside two days once you see the bells going quiet.
"It's my one pleasure. Let me keep it."
Nobody is asking you to white-knuckle it. The plan takes the wanting away. What you keep is the coffee, the drink, and the evenings, next week, without the smoke attached.
"I'm too stressed right now."
Smoking never solved a problem. It paused one and added another. That's why there's a friend in this plan and a button for the hard minutes. You won't be carrying it alone.
One more, from people who've done it: by day three you'll feel fine and be tempted to drop the routines. Don't. The routines are what's keeping the bells quiet. Seven full days.
The week ends with people, not a screen.
On day seven the app hands the celebration to your friend. A meal, a walk, a phone call, whatever fits. You've earned being told well done by someone who watched you do it.
Read the friend's guide →
Put it on your home screen.
It installs from this page in two taps. No app store. Once it's on your phone it opens like any other app and works with no signal.
- 1Tap the button belowOn Android you'll get an install prompt. On iPhone you'll see two short steps.
- 2Open it from your home screenThe photos, the plan, and your progress are all kept on the phone.
Nothing to sign up for.
Everything stays on your phone. Open the app, name your friend, and pick your quit day.
Open the app →