Your quit, day by day.
The free TakeBack Quit companion, right in your browser: time nicotine-free, money saved, units avoided and health milestones. Everything stays on your device, nothing is sent, no account.
Nicotine-free for
What recovers, and when
Informational markers about recovery after quitting nicotine. They light up as your time adds up.
-
20 minUpcoming
Heart rate
Your heart rate and blood pressure begin to drop back toward normal values.
-
12 hUpcoming
Airways
Without the constant irritation of smoke or vapor, your airways start to relax.
-
2 dUpcoming
Craving peak
Often the hardest moment: nicotine withdrawal peaks before it starts to ease.
-
7 dUpcoming
Withdrawal symptoms
Irritability and trouble concentrating linked to withdrawal usually start to ease from here.
-
14 dUpcoming
Taste and smell
Taste and smell keep sharpening as nerve endings regenerate.
-
30 dUpcoming
Cough and breath
Coughing and shortness of breath from airway irritation often drop noticeably.
-
3 monthsUpcoming
Circulation
Blood circulation keeps improving, and so does stamina during exertion.
-
1 yearUpcoming
Cardiovascular risk
Cardiovascular risk linked to nicotine begins to fall markedly compared with regular use.
How the numbers are worked out
Everything is computed in your browser, from what you enter. Money saved is your daily cost multiplied by the time since you quit; units avoided, your daily consumption over that same time. Levels follow time nicotine-free. Health milestones are general recovery markers, not a measurement of your body. Nothing is sent to our servers: if you switch devices or clear your browser, the data does not follow. That is what the app is for, syncing it for you.
This tool is not a medical device and does not replace medical advice. The health milestones are informational and do not describe your personal situation.
FAQ
Is my data sent anywhere?
No. Everything stays in your browser. No value is sent to our servers, and there is no account. The downside: the data does not follow you from one device to another. That is exactly what the app syncs.
Why do the numbers reset to zero on another device?
Because they live in the browser of the device where you entered them. To find them everywhere, install the TakeBack Quit app: it keeps the same tracking, synced to your account.
What if I slip?
It happens, and it is not called a failure. Reset the quit date when you start again. The app keeps your best record and the memory of how far you have come.
Are the health milestones guaranteed for me?
No. They are general markers drawn from the literature on quitting nicotine, not a promise or a diagnosis. Your situation depends on many factors; if in doubt, talk to a health professional.
Related guides
A month without smoking: how to succeed at a 30-day challenge
Stoptober in the UK, the Great American Smokeout in the US: why a one-month goal works, where to find free support, and how to hold out the full 30 days.
Read the guideHow 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 guide