The quit guides
Plain-language, evidence-based guides to quitting drinking, smoking, and vaping — what happens to your body, what the milestones mean, and how to get through the hard hours.
Can't sleep after stopping alcohol? Learn what may explain disrupted sleep, practical bedtime steps, and when withdrawal symptoms need urgent medical help.
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.
Compare Quit Compass and I Am Sober for day counting, privacy, community, savings and habit tracking. A transparent comparison from Quit Compass’s publisher.
Nicotine's half-life is about 2 hours; cotinine's is about 16 hours. What that means for blood, urine, saliva and hair tests, and for cravings.
Nicotine withdrawal symptoms from smoking or vaping: what they are, when they start and peak, how long they last, how to cope, and when to get help.
What alcohol treatment research shows: naltrexone and acamprosate, what the numbers mean, why AA has better evidence than critics assume, and how to choose.
The most effective ways to quit smoking, according to Cochrane reviews: varenicline, cytisine, nicotine e-cigarettes, combination NRT, and why willpower alone is the weakest option.
How to quit vaping, honestly: what the 2025 Cochrane review found, what's still unknown, and the practical tactics that don't need a trial behind them.
Everything you need for Dry January: the rules, evidence-based benefits, week-by-week tips, and what to do when February arrives.
Calculate your sober days from your last drink. Understand day one, completed 24-hour periods, sobriety anniversaries, and streaks after a slip.
How to quit drinking, step by step: 12 practical, evidence-based strategies — from safe first steps to tracking days, community, and medication.
An evidence-based smoking timeline with realistic recovery ranges, nicotine withdrawal expectations and practical ways to track your progress.
What to expect when you stop vaping, why nicotine withdrawal can last weeks, and why smoking recovery dates do not prove vaping recovery.
The sobriety milestones that matter — 24 hours, 1 week, 30 days, 100 days, 1 year — what each one means for your body and mind, and how to celebrate them.
Realistic expectations after stopping alcohol: early withdrawal, sleep and mood changes, personal milestones and when to get medical support.