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.

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.

Nicotine, withdrawal and cravings, explained

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