For adults who are done starting over
Vow is a quit app for smoking, vaping, alcohol, weed, porn and gambling — one habit or several at once. It builds your plan from your own answers, keeps your reason in front of you, and gets you through cravings minute by minute.
Point your iPhone camera here to open Vow in the App Store.heyvow.com/download
What you can quit
Quit smokingCigarettes · money saved · WHO timeline
Quit vapingPods · money saved
Quit drinkingDrinks · sober days · money saved
Quit weedJoints · money saved
Quit pornSessions · time reclaimed
Stop gamblingSessions · money not lostAlso supported: Other drugs · Sugar · Caffeine · Gaming · Social media · Shopping · Binge eating · Fast food.
How it works
A few minutes of questions about your habit, your triggers, your hardest hours and what it costs. Nothing you type in onboarding leaves your phone.
Say who or what you are quitting for, in your own words. Add a photo or a short voice note if you want to see and hear it when it counts.
When an urge hits, open the Craving Shield and breathe through the wave. Log what happened — slip or not — and your plan learns your patterns.
Your why
Most apps count days. Vow holds the reason behind them — written in your words, with a photo or a voice note if you like — and puts it on your habit card, in your reminders and in front of you the moment a craving hits.
Craving Shield
Cravings rise, peak and pass. The Shield paces your breathing through that wave with urge surfing — a technique from Mindfulness-Based Relapse Prevention, developed at the University of Washington — then asks whether the urge passed.
Progress
Your streak ticks live. Money saved comes from what you told Vow you spend; behavioural habits count time reclaimed. Insights show your resist rate and best runs across every habit you are quitting.
Calm
Six soundscapes you can layer, three breathing patterns, guided voice sessions and eight quick distraction games — all built into the app, so they play without a signal.
Milestones
Eighteen achievements, from your first check-in to a full year free. A slip never takes them back: Vow keeps your best streak and simply starts a fresh run.
The science
Every health claim in Vow names the institution behind it. These are the four the app is built on.
University College London
In a study of everyday habit formation, a new behaviour took a median of about 66 days to become automatic, with individual times ranging from 18 to 254 days. The popular "21 days" figure is not what the research found.
DOI 10.1002/ejsp.674University of Washington
Urge surfing — observing a craving as it rises, peaks and falls instead of fighting or obeying it — was developed by G. Alan Marlatt and colleagues at the Addictive Behaviors Research Center and forms part of Mindfulness-Based Relapse Prevention.
DOI 10.1080/08897070903250084World Health Organization · U.S. Surgeon General
After the last cigarette, heart rate and blood pressure drop within 20 minutes and the carbon monoxide level in the blood returns to normal within 12 hours; within a year, the added risk of coronary heart disease is about half that of a smoker.
WHO — Health benefits of smoking cessationNIDA · American Psychiatric Association
Addiction research from the U.S. National Institute on Drug Abuse describes how repeated rewards reshape the brain’s dopamine-driven reward circuitry, and the American Psychiatric Association classifies gambling disorder alongside substance use disorders in DSM-5.
DOI 10.1016/j.cell.2015.07.046The difference
A relapse is logged as information. Your best streak stays, and a fresh run starts from now.
Vow is a self-help app, not a medical service. For alcohol or drug withdrawal, it tells you to see a doctor first.
Reminders stay discreet, and watch faces show "Your quit" for sensitive habits.
Your quit data stays on your iPhone. There are no ads, and nothing is sold.
No made-up success rates or user counts. Every health claim on this site names its source.
Pricing
$0
7-day free trial
$59.99/ year
or $12.99 / month · $6.99 / week
US prices. The App Store shows your local price before you buy. The free trial applies to the yearly plan for new subscribers. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the current period; manage or cancel them in your Apple Account settings. See the terms of use.
Before you quit
All 32 answers — nicotine and alcohol withdrawal, cravings, relapse, cannabis, porn and gambling.
Vow is an iPhone and iPad app, with a companion Apple Watch app, that helps adults quit habits such as smoking, vaping, alcohol, weed, porn and gambling. It builds a quit plan from your answers to a short questionnaire, anchors each quit to your own reason for quitting, tracks your streak and what you have saved, and guides you through cravings with the Craving Shield, a roughly three-minute urge-surfing session.
Smoking, vaping, alcohol, drugs, weed, porn, gambling, sugar, caffeine, gaming, social media, shopping, binge eating and fast food. Each habit has its own unit (for example cigarettes a day or drinks a week), its own way of counting what you gain back — money saved, money not lost, or time reclaimed — and its own set of quit methods.
Yes. Vow is built for several quits at once: each habit gets its own streak, reason, plan and savings, side by side on the Today screen. The free tier covers one habit; Premium removes the limit.
No. Vow is a self-help and tracking app, not a medical service, and it does not diagnose or treat any condition. For alcohol or drug withdrawal, talk to a doctor before you stop — withdrawal from some substances can be medically dangerous. Vow is designed to sit alongside professional care, not replace it.
From your onboarding answers: the habits you choose, how much and how often, what it costs, your triggers, your toughest times and your reason. The plan is put together on your device and includes milestones from day one to one year — with day 66 marked because of habit-formation research from University College London — strategies for each trigger you named, a craving toolkit and notes for the first days. For alcohol and drugs, the plan tells you to get medical advice before stopping.
A guided session for the moment an urge hits. It puts your reason in front of you, then paces your breathing through a roughly three-minute urge-surfing timer with three styles — Ride the wave, Letting go and Box breathing — shows a short coaching line and asks at the end whether the urge passed. Open it from the Today screen, the Craving Shield widget or your Apple Watch. The Craving Shield is part of Premium.
In one place. The Craving Shield can show a one-line coaching message written by an AI model (from OpenAI) through Vow's own server. That request contains only your habit type, the trigger you tapped, your number of clean days and the app's language — never your name, your reason, photos, voice notes or anything you typed. If the service is slow or unavailable, you see a written line instead. Your quit plan is assembled on your device.
Log a relapse from the habit. Vow keeps your best streak, starts a fresh clean run from now and treats the slip as information about your triggers, not as failure. There is no lecture and no reset of your achievements.
No. Vow creates a private, anonymous identity the first time you open it, so you can start without an email or password. Signing in with Apple or Google is optional; it ties your subscription to an account you control.
On your device. Your habits, reasons, photos, voice notes, check-ins, cravings and notes are stored on your iPhone and are not uploaded to Vow's servers. That also means they do not sync to a new phone by themselves — they move with your iPhone backup or device transfer.
In the app, go to Profile → Settings → Delete account & data. It deletes your sign-in account and erases your quit data from the device — habits, reasons, photos, voice notes, check-ins and achievements. It cannot be undone, and it does not cancel an App Store subscription — cancel that separately in your Apple Account settings.
Vow is free to download. The free tier lets you track one habit with its streak, money saved, daily check-in and breathing exercise, and crisis resources are always free. Premium unlocks everything else. Which features are free can change as we improve the app; the app always shows what is included before you pay.
In the US, Vow Premium is $59.99 per year with a 7-day free trial, $12.99 per month, or $6.99 per week. Prices in other countries are set in local currency by the App Store and are shown before you buy.
Not always. If you drink heavily or every day, or use substances such as benzodiazepines, stopping suddenly can cause withdrawal that is medically dangerous. Talk to a doctor before you stop. Vow reminds you of this in the plan for alcohol and drugs, and it is not a substitute for medical care.
Free to download on iPhone and iPad, with a companion Apple Watch app. Read the privacy policy first if you like — it lists exactly what leaves your phone.
