Notes on quitting, written with the sources attached.
Cravings, recovery and the 60-day commitment, with every fact linked to where it came from.
Can't sleep after quitting smoking? What's going on and what helps
Sleep changes are a common part of nicotine withdrawal. Understand why insomnia can happen after quitting and build a calmer bedtime plan.
How to tell friends and family you're quitting — and ask for the support you actually want
Tell people you are quitting smoking with a clear request, set boundaries around cigarettes, and make support practical during the first weeks.
How to pick a quit date (and what to do the week before)
Choose a quit date you can act on, prepare your home and routines, and make the first smoke-free week easier with a practical plan.
Quitting smoking and alcohol: how to handle drinking triggers
Alcohol can make smoking triggers louder. Use this practical plan to handle drinking, social pressure, and the moments when a cigarette feels automatic.
Smoked after quitting? What to do after a slip
One cigarette does not erase your quit. Learn the difference between a slip and relapse, what to do in the next hour, and how to start again.
Weight gain after quitting smoking: what is typical and what helps
Some people gain weight after quitting smoking, but the health benefits of quitting are much larger. Learn what is typical and what helps without making food another battle.
Cold turkey vs nicotine replacement therapy: which works better?
Cold turkey and nicotine replacement therapy are both common quit approaches. Here is what Cochrane, the NHS, and CDC evidence says about the trade-offs.
How much money do you save when you quit smoking? (with a quick way to calculate it)
Find out how much money you save quitting smoking with one simple formula, a worked example, and a realistic note about U.S. cigarette prices.
Nicotine withdrawal timeline: what to expect hour by hour, day by day
A practical nicotine withdrawal timeline, from the first hours through the first month, with symptoms, what can help, and when to ask a clinician.
What to do during a nicotine craving: 12 things that actually help
What to do when you crave a cigarette: 12 practical, evidence-based ways to get through the next few minutes, including the NHS 4 Ds.
Does putting money on the line help you quit? What the trials say
A 2025 Cochrane review and three landmark trials on paying people to quit and putting your own money down: what they found, and what they don't prove.
What the 66-day habit study actually says (and why Quitaro uses 60 days)
The famous "66 days" is a median from 39 people forming simple habits, with a range of 18 to 254 days. What it means for quitting, and why Quitaro uses 60.
Can a quit-smoking app tell if you smoked? No — here's what Quitaro asks instead
No phone can detect a cigarette. Here's how research trials check, what Quitaro's daily "Smoke-free today" tap means, and why a slip restarts your count.
How long does a nicotine craving last? A 4-minute plan to ride one out
Most cigarette cravings last up to 15 minutes, says the NHS, and every one passes. Here's what the CDC and NHS recommend, plus a 4-minute plan you can start now.
Quit smoking timeline: what happens to your body from 20 minutes to 10 years
What the WHO and NHS say happens after your last cigarette, from 20 minutes to 15 years, in one sourced table, plus why your own timeline may differ.