Don't decide on autopilot. Take one conscious pause first. You can still log a stick if you smoke.
0
Urges noticed
0
Urges passed
0
Pauses completed
Your control center
⏱
—
Since last stick
↘
0
Sticks below baseline (total)
◎
40
Today's planned maximum
✦
0
EGP estimated saved
Craving? Ride the wave.
Delay for 5 minutes
Give the urge time to pass.
Break the pattern
Your next small win
Notice one automatic reach before you smoke.
Latest activity
YOUR JOURNEY
Every step counts.
A slip doesn't erase your progress.
Last 14 days
Daily history
YOUR EXIT PLAN
From 40 to zero.
Your pace is adjustable. Consistency matters more than speed.
Today's goal
40 sticks
Upcoming milestones
When cravings hit
Try delaying, sipping water, taking a short walk, or changing your routine. Record what triggered the urge. If patches weren't helpful, a clinician can review nicotine replacement dosing, combination treatment, and prescription options with you.
MAKE IT YOURS
Settings.
All your data stays on this device unless you export it.
Your data
Back up before changing phones, clearing browser data, or uninstalling. Data is stored locally, not synced between devices.
You noticed the urge.
That's the moment we want to change. Choose what happens next.
2:00
Put the IQOS out of reach. Take six slow breaths.
Move your IQOS to another room and drink a glass of water.
The aim is to create choice, not to force a perfect day.
Log a stick
What was happening? Tracking triggers helps you spot patterns.