Quit smoking with Vow
Quit smoking for the reason that matters to you.
Vow is an iPhone app for quitting cigarettes. Tell it how many you smoke, what a pack costs, what sets you off and why you are stopping. It builds a plan around those answers, counts every smoke-free hour and every dollar you keep, and gets you through the craving that arrives with your first coffee.
- Tracks
- Cigarettes per day
- Counts
- Money saved, from your pack price
- Timeline
- WHO recovery milestones
What Vow does for smoking
Built for the way this habit works.
A recovery timeline you can watch arrive
Vow shows the milestones the World Health Organization describes after a last cigarette — 20 minutes, 12 hours, weeks, a year — and marks each one as your streak reaches it.
Three minutes for a nicotine craving
Cravings rise, peak and pass. The Craving Shield paces your breathing through that wave, puts your reason in front of you, and asks whether the urge passed so your Insights learn your hardest hours.
Money you can see
Savings count live from your own pack price and how much you smoked, in your currency — not a national average.
World Health Organization
What happens after your last cigarette.
- 20 minutesHeart rate and blood pressure drop.
- 12 hoursThe carbon monoxide level in the blood drops to normal.
- 2–12 weeksCirculation improves and lung function increases.
- 1–9 monthsCoughing and shortness of breath decrease.
- 1 yearThe risk of coronary heart disease is about half that of a smoker.
- 5–15 yearsStroke risk is reduced to that of a non-smoker.
- 10 yearsThe risk of lung cancer falls to about half that of a smoker.
- 15 yearsThe risk of coronary heart disease is that of a non-smoker.
Source: World Health Organization — Tobacco: health benefits of smoking cessation. Individual results vary. Read the full answer.
Quit methods in the app
Choose how you quit.
During onboarding you pick the approaches that fit you. Vow builds them into your plan for smoking.
- Urge surfing
- Delay & distract
- Remove the cues
- If–then plans
- Swap, don't just stop
- Tell someone
- Nicotine replacement
- Set a quit date
Answers, with sources
What to know before you quit.
- SmokingHow long do nicotine cravings last?A single nicotine craving usually lasts only a few minutes; the NHS says cravings last up to 15 minutes.
- SmokingHow long does nicotine withdrawal last?Nicotine withdrawal usually lasts about 2 to 4 weeks.
- SmokingHow much money do you save by quitting smoking?Quitting a pack-a-day habit saves about $2,635 a year at $7.22 per pack, the average U.S.
- SmokingIs it better to quit smoking cold turkey or gradually?Neither method is clearly better.
- SmokingWhat happens to your body when you quit smoking?Your body starts to recover within 20 minutes of your last cigarette.
- Cravings, habits & relapseHow long does a craving last?A single nicotine craving usually passes within a few minutes; NHS guidance says cravings last up to 15 minutes.
- Cravings, habits & relapseWhat should you do after a relapse?After a relapse, get safe, then restart your plan as soon as you can and treat the slip as information, not failure.
- Cravings, habits & relapseHow long does it take to break a habit?There's no proven timeline for breaking a habit, but the best evidence points to months, not 21 days.
Can I use Vow with nicotine patches, gum or stop-smoking medicine?
Yes. Vow does not replace or interfere with nicotine replacement or prescribed stop-smoking medicines; "Nicotine replacement" is one of the quit methods it offers for smoking. Ask a doctor or pharmacist which option suits you.
Can I quit smoking and vaping at the same time?
Yes. Add both as separate habits and each gets its own streak, plan, savings and reason. Tracking more than one habit needs Premium.
Does Vow tell me what happens to my body after I quit?
Yes, for smoking. The recovery timeline follows the World Health Organization's published milestones and names its source in the app.
Quit smoking, for your reason.
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.
