Take control, one pause at a time
Track cigarettes, vape puffs and other nicotine products, understand your habits, and gradually stretch the time between uses. Cut down, quit now, or continue from an earlier quit date — at your own pace.
Start where you are
Not everyone quits the same way. Pick the approach that fits you today — and change it whenever you need to.
Cut down gradually
Keep logging as usual. The app learns your rhythm and helps you make each pause a little longer.
Start a nicotine-free timer
Stop today and watch your elapsed time, estimated money saved and estimated uses avoided add up.
Already quit? Pick up from that date
Enter a previous quit date and keep following your progress from where it really started.
Switch approach any time — your history comes with you.
Longer pauses, not willpower marathons
Every time you log, the app sees how long it has been since your last use and compares your current pause with your target. From your own activity it builds a gradual plan: repeatable intervals that grow step by step.
When most of your recent pauses reach the target, the next step is within reach. Follow it at your own pace, and watch your pauses change over time.
- Rhythm learned
- 1h rhythm
- 2h rhythm
- 3h rhythm
- 4h rhythm
- One 5h pause
- Nicotine-free
Calm screens, clear numbers
One tap to log, a plan built around your rhythm, and patterns you can actually read.
Everything you need to see your habit clearly
Quiet by design: log in a second, then let the numbers do the talking.
Log anything, in one tap
Cigarettes and heated tobacco, single vape puffs or whole sessions, nicotine pouches, snus and gum — with strength, quantity and price.
Intervals, not just counts
See your daily consumption alongside the time between uses, by day or by week, and whether your pauses are getting longer.
Time-of-day patterns
Find your busiest hours and estimated nicotine peaks, so you know which part of the day to plan around.
Spending and savings
Estimated money spent while you use, and estimated money saved once you stop — based on the prices you enter.
Nicotine-free progress
Elapsed time, uses avoided and general recovery milestones. If you slip, the previous attempt stays in your history.
Private and forgiving
Your log stays on your device, no account required. Forgot to log? Edit past entries whenever you remember.
Guides: cutting down, counting, and noticing
Practical, judgement-free reading for anyone who wants to understand their nicotine use — whether you plan to reduce or quit.
How to Cut Down on Smoking Gradually
The longer-pause method: why stretching intervals works better than daily limits, and how to build your own ladder.
How to Count Vape Puffs (and Why Sessions Matter)
Puffs vs sessions, what to write down, and how to read a week of vaping data without fooling yourself.
How Much Does Smoking Cost You?
A simple formula for your daily, monthly and yearly spend on cigarettes, vapes or pouches — with worked examples.
When Do You Smoke Most? Finding Your Triggers
How to spot the hours, places and routines that drive your nicotine use — and what to do with the pattern once you see it.
Important health information
Smoking Tracker is for informational and self-tracking purposes only. It is not a medical device and does not provide medical advice, diagnosis, or treatment. Nicotine intake, nicotine peaks, tar totals, savings, avoided-use estimates, and recovery milestones are based on the information you enter and may not reflect your actual exposure or health.
Smoking, vaping, and nicotine use carry health risks. If you want help quitting, talk to a qualified healthcare professional. In the US, free support is available at smokefree.gov or by calling 1-800-QUIT-NOW.
Smoking Tracker FAQ
Quick answers before your first log.