Quit vaping tracker

01How to use it

1. Enter your quit date, or press “I'm starting now” if this is the moment.
2. Add what you used to spend per day if you want to see the money add up. Leave it empty to skip that.
3. Bookmark this page or add it to your Home Screen. Your quit date is saved in this browser, so the count is waiting when you come back.

02Tips from people who track their quit

• Watch the hours at first, not the days. Early on, seeing the hour counter move is more encouraging than waiting for a new day.
• Decide in advance what a slip means. A common rule: a slip is logged, the earlier days still count, and you carry on.
• Put the number somewhere you see it without trying. A Lock Screen or Home Screen widget does this better than an app you have to open.

This is a counting tool, not medical advice. For help quitting nicotine, talk to a doctor, a pharmacist or your local stop-smoking service.

03Why tracking helps when you quit vaping

Quitting is mostly invisible. Nothing happens when you don't vape; there is no moment to point at. A counter turns “nothing happened” into a number that grows, and that number does three useful things:

• It gives a craving something to lose. At day 9, “I'd go back to zero” is a real argument.
• It shows time passing in the hard hours. Early on the day counter barely moves, but the hours and minutes do.
• It makes money visible. A daily pod or disposable adds up quickly once you see the total.

04How much will you save?

Enter what you spent on an average day and the tracker multiplies it by your vape-free time. As a guide, here is what a daily spend becomes:

The figures are in whatever currency you think in. To find your own daily number, divide what you spend in a normal week by seven.

05A simple way to use the tracker

1. Set your quit moment. Use the real time, not a round one. Watching the first hours tick by is part of the point.
2. Make it easy to see. Bookmark this page, or use Share › Add to Home Screen on your phone.
3. Look at it when a craving hits. A craving usually passes in a few minutes. Open the counter, read the number, wait it out.
4. Mark the milestones. The chips under the counter light up at 1, 3, 7, 14, 30, 60 and 90 days, then at six months and a year.
5. Spend some of the savings. Decide in advance what day 30 buys you.

06If you slip

A slip is information, not a verdict. Note what happened just before it (a drink, a stressful call, a friend who vapes) because that is the situation to plan for next time. Then decide how you want to count:

• Restart the clock by entering a new quit date, or
• Keep the original date and treat the slip as one bad day in a long run.

Whichever you choose, the days before the slip happened and still count. In the Habbles app this is built in: a slip is recorded on its own day, your total clean days are kept, and the creature for that habit looks a little sheepish for a day instead of disappearing.

07Using it to quit smoking, pouches or cannabis

The tracker doesn't care what you are quitting. Enter the date and a daily cost and it works the same for cigarettes, nicotine pouches, snus or cannabis. For alcohol, the sobriety calculator uses the same counter with wording to match.

08Getting help to quit

A counter is motivation, not treatment. Free, proven help exists and makes quitting more likely to last:

• United States: 1-800-QUIT-NOW connects you to your state quitline; Smokefree.gov has a programme for quitting vapes.
• United Kingdom: NHS stop smoking services offer free advice, including for vaping.
• Anywhere: a pharmacist or doctor can advise on nicotine replacement.

09How we made this

We build Habbles, a habit tracker with a quit counter for vaping, smoking, alcohol and more. This page is that counter on the web. Your quit date stays in your browser and is never sent to us. It is a counting tool, not medical advice.

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