Quit smoking & vaping, one day at a time
Quit Compass helps you build smoke-free and vape-free days. Track your time, see your estimated savings, and find support when a craving hits. Start with one free tracker on iPhone or Android. You can track alcohol-free days too. Additional trackers require Premium.
Free to start · No account needed · Your data stays on your phone
Quit-smoking & vaping milestones
Your counter tracks time, not medical recovery. Use each milestone to notice what helps, plan for cravings and choose your next goal.
24 hours
Record why you want to quit and one person you can ask for support.
72 hours
Write down a situation that makes you want to smoke or vape, and an action to try instead.
1 week
Note the moments that felt difficult and what helped you get through them.
1 month
Review your recorded days and estimated savings using what you actually used to spend.
100 days
Keep the routines and support that work for you. Your next goal can be as small as tomorrow.
1 year
Look back at your progress, including difficult days, and decide what you want to keep building.
Looking for alcohol-specific information too? Explore the guide to sobriety milestones or the week-by-week quit-drinking timeline.
How the app works
Set your starting point and check elapsed time. Be clear about which habit you are recording.
One tracker is free. Additional trackers and full craving insights require Premium. Check your store for the current features and price.
Try a breathing activity and record the craving. A timer offers a pause; it does not guarantee when symptoms end.
Enter your own spending. The result estimates money not spent on the habit; it is not a bank balance.
The counter shows elapsed time, not your health. The health timeline is educational and does not measure organ recovery. Check your store for Premium features and prices.
Logging a slip starts a new current streak. Previous history and your longest streak remain.
Inside the app
Your streak, savings, breathing exercises, craving insights, garden, and calendar — all in one place.
The math of quitting
A pack-a-day smoker in the US spends around $2,900 a year. A six-drinks-a-week habit at bar prices runs past $2,500. The app does this math with your real numbers and keeps the total on your home screen — because on a hard evening, “$1,340 and counting” is a very persuasive sentence. Curious where you’d stand already? Try the free sobriety calculator.
Start counting todayQuestions, answered
One tracker is free. Additional trackers and full craving insights require Premium. Check your store for the current features and price.
You set the date and time of your last drink, cigarette, or vape, and the app counts up from there — live, down to the minute. You never have to check in daily to keep your count accurate.
You log it and keep going. The app keeps your full streak history, so a slip resets your current counter but never erases your progress, your longest streak, or your milestones. One bad night doesn’t undo forty good days.
Yes. It’s built as a multi-habit quit tracker: alcohol, smoking, vaping, or anything else you’re quitting, each with its own counter, milestones, and savings.
Your quit data stays on your device. There is no public profile, no feed, and nothing to share unless you choose to.
Yes. The craving SOS button starts a guided breathing exercise designed to carry you through the few minutes a craving typically lasts, and reminds you how far you’ve already come.
From the quit guides
Can't sleep after stopping alcohol? Learn what may explain disrupted sleep, practical bedtime steps, and when withdrawal symptoms need urgent medical help.
Read the guide →Set your starting day, add a second habit and use Craving SOS in Quit Compass. An iPhone 1.9 guide with screenshots and clear free versus Premium limits.
Read the guide →Compare Quit Compass and I Am Sober for day counting, privacy, community, savings and habit tracking. A transparent comparison from Quit Compass’s publisher.
Read the guide →Download Quit Compass free and put a number on your progress tonight.