Prepare once, quit better.
People who plan their quit are more likely to succeed. Here's how to set yourself up before your quit date.
Build your quit plan
Choose your quit date and set yourself up for the first 48 hours.
Read →TriggersKnow your triggers
The situations that make you smoke — and how to plan around them.
Read →QuizHow dependent are you?
A two-minute quiz to understand your nicotine dependence level.
Read →SupportBuild your support crew
Who to tell, what to say, and how to ask for the help you need.
Read →Quit Date Planner
Pick a stop-smoking day in minutes: set a quit date, name your reasons, map your triggers, and get a step-by-step plan backed by cessation evidence.
Read →Remove Smoking Reminders
Removing smoking reminders from your home, car, and routine cuts triggers. Learn a practical room-by-room cleanup checklist to set yourself up to quit.
Read →Smoking Urge Diary
A smoking urge diary reveals your craving patterns. Learn a simple template to record urges, triggers, and what helped you cope each time.
Read →Know what's coming next.
SmokeMate tracks your progress, predicts your withdrawal, and celebrates every milestone — right on your phone.