Take back control of the habits that control you.
Free tools, guides and an app to quit nicotine — cigarettes, vaping, disposables or pouches. No moralising, no advertising, and no invented success rates.
Free. No account. The result shows up before anyone asks you for anything.
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What does nicotine cost you?
Two numbers, ten seconds. The maths runs in your browser: nothing is sent.
Where would you like to start?
Pick what sounds like you. Every path starts with something useful, with no account.
How it works
Six steps, in this order. The first three happen on this site, in a few minutes, with nothing to install.
Understand your habit
What you use, when, and what it actually costs. Two free calculators are enough.
Choose your goal
Quitting outright or cutting down gradually. Neither is better in the abstract; they are prepared differently.
Set a date and a plan
A date you chose, preparation steps, and milestones at 24 hours, 3 days and 7 days.
Get through cravings
A craving lasts a few minutes. Short techniques exist to let it pass — guided breathing, grounding, moving.
Track your progress
Time elapsed, units avoided, money saved. Concrete numbers rather than generic encouragement.
Stay in control
The goal is not to last seven days. It is to stop having to think about it.
Seven days, one short action a day.
The challenge is free, needs no account, and works on this site today. Each day is one idea and one action that takes under ten minutes.
- Spot your triggers
- Prepare your environment
- Build what comes next
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Everything you need to hold on, when it counts.
The app supports the method day to day. It is in development: here is what it already does.
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One button, three minutes, and the craving comes down.
Guided 4-4-7 breathing, with a vibration at each phase. Always free: it is the safety net.
- Reachable from your phone’s home screen
- Four more short, timed techniques
- The app measures which one works for you
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Your notes become advice.
As you log cravings, the app spots your hardest hour and your main triggers, then tells you what to prepare, and when.
- Time, money saved and units avoided
- A concrete savings goal
- No data sold, no advertising
What we do not do
The list is short, and it is verifiable.
No advertising
No banners, no ad network, no advertising pixel. The advertising-ID permission is stripped from the installed Android package.
No data resale
What you write in the app belongs to you. Nothing is sold, nothing is shared for advertising purposes.
No invented numbers
You will never read "87% of our users quit" on this site. We publish only the numbers we actually measure.
No diagnosis
TakeBack Quit is not a medical device and does not replace a healthcare professional. It is a tracking tool, not a treatment.
Guides
How to quit nicotine: the five-step method
The five steps that separate an attempt from a quit that holds: measure, spot, set a date, prepare for cravings, track. Sources cited.
Read the guideNicotine cravings: how long they last and what to do
A craving usually lasts five to ten minutes. What sets it off, why it falls on its own, and five short techniques to decide on in advance.
Read the guideHow to quit vaping: the method adapted to vapes
Vaping has no unit to count: people rarely know how much they draw or what it costs. Restore that number, then cut moments before strength.
Read the guideOne app per habit
Every habit has its own triggers, its own vocabulary and its own risky moments. Rather than one catch-all app that would handle all of them badly, TakeBack builds one per subject — starting with the one we know how to handle.
FAQ
Do I need an account to use the tools?
No. The four calculators and the seven-day challenge work without an account: the maths runs in your browser and nothing is sent to our servers. The account only exists in the mobile app, to sync your data across devices.
Is TakeBack Quit available?
Not yet. The Android app is in development and is not yet published on the Play Store. You can leave an email address to be told when it ships, and use the tools and the challenge on this site right now.
Is it a medical device?
No. TakeBack Quit provides no medical advice, makes no diagnosis and prescribes nothing. The health milestones shown come from cited public sources and are informational. For treatment, speak to a doctor or a pharmacist.
What about the other habits — porn, loneliness, alcohol?
TakeBack Reset (pornography) and TakeBack Together (loneliness) are in preparation. The matching pages on this site are already useful as they stand: they explain what keeps the habit going and where to start, without waiting for the app.
Seven days, seven short actions
The challenge starts when you decide, stops when you want, and asks for no email address. It is the simplest way to see whether the method suits you.
Your progress stays in your browser.