Quit smoking
Quit smoking one craving at a time.
Stop outright or step down on a schedule. Either way, the thing standing between you and smoke-free is a specific craving at a specific hour — and those turn out to be very predictable.
Unhooked is a quit smoking app that tracks your smoke-free time, logs each cigarette, shows you when and why you smoke, and gives you a 15-minute urge timer and an AI coach for the moments you'd normally reach for one.
Two ways in
Cut down on a schedule, or stop outright.
Some people do better going to zero immediately. Others do better stepping down — a daily allowance that shrinks over time, so the change is gradual and each day still has a target you can actually hit.
Unhooked supports both. In reduction mode you get a daily allowance, a one-tap log for each cigarette, and a running count of what's left for today. When you're consistently coming in under target, the app offers to step you down early rather than waiting for the schedule.
Neither approach is morally superior and neither is a failure. The one that works is the one you're still doing in three weeks.
Your own data
You already know your triggers. This proves them.
Once you've logged for a week, the report shows the hours you actually smoke — not the ones you'd guess. Most people find their day has two or three specific pressure points rather than an even spread, and those points are usually attached to something: a commute, a coffee, a break, an argument, the first hour after work.
That matters because a trigger you can name is a trigger you can plan for. If your spike is 2pm, the useful move is deciding what happens at 1:55 — not resolving in general to smoke less.
The same report shows cigarettes per day over time, what you've avoided against your starting rate, and what the month has cost you.
Smoking cravings
What to do when you get a nicotine craving.
- 1
Start the timer
A nicotine craving is intense and short. Putting a countdown between the impulse and the cigarette is often all the gap you need.
- 2
Break the ritual, not just the cigarette
Much of the pull is the routine around it — standing up, going outside, the pause. Keep the break and drop the cigarette, and the craving loses half its structure.
- 3
Log it either way
If you do smoke, log it. An honest record is what makes the report useful, and the app is not keeping score against you.
- 4
Ask the coach what's coming
The coach knows which day you're on and what tends to be hard about it, and can talk through a specific trigger with you.
Why an app
Why use an app to quit smoking?
Because the thing that decides whether you smoke today isn't your overall resolve — it's a specific craving at a specific hour, and you can't plan around a pattern you can't see. Almost nobody can accurately recall when they smoke or how much; it's exactly the kind of detail memory smooths over.
Logging turns that guesswork into data. After a week you have your real hourly pattern, your actual daily average, and the cost, which is usually higher than people expect. That's what makes a plan targetable — deciding what happens at 1:55pm beats resolving in general to smoke less.
And it puts something in your hand at the moment you'd normally step outside: a timer to sit the craving out, a coach that knows which day you're on, and a number that goes up every day you stay under target.
What's in it
Everything you need to see the change.
Daily allowance
A target that steps down over time, with a one-tap log and an undo for the times you mis-tap.
Smoke-free time
A bold counter of how long you've gone, on the home screen and on your lock screen widget.
Your smoking report
When you smoke by hour, cigarettes per day, how many you've avoided, and what it cost this month.
Money saved
Enter what a pack costs and watch the running total, calculated against your original rate.
Urge Timer
Fifteen minutes of structure for the moment you'd normally step outside.
Milestones
Marked and announced as you reach them, from the first day onwards.
Questions about quitting smoking
Should I quit cold turkey or cut down?
Both approaches are used to quit smoking, and Unhooked supports either. Some people prefer stopping completely; others find a gradual reduction easier to stick with. Which suits you can depend on how much you smoke, your daily pattern and how previous attempts went — a doctor or pharmacist can help you choose, and can talk through nicotine replacement or medication alongside whichever you pick.
Does Unhooked track how much I smoke?
Yes — you log each cigarette with one tap, and the report turns that into your hourly pattern, your daily average, the number you've avoided against your starting rate, and the cost.
What about vaping or nicotine pouches?
The smoking module is built around cigarettes, so the counting and cost figures assume those. The counter, cravings tools, coach and milestones all still work if you're quitting another form of nicotine, but the reporting won't be tailored to it.
Will it show me how much money I've saved?
Yes. You enter what you used to spend, and the app tracks the running total against your original rate — daily, monthly and overall.
Is this a replacement for nicotine replacement therapy or medication?
No. Unhooked is a tracking and craving-management app, not a medical treatment, and it doesn't give medical advice. If you want patches, gum or prescription support, that's a conversation with a doctor or pharmacist — and the two work perfectly well together.
How do I stop smoking?
Pick your approach — stopping outright or stepping down on a schedule — then make the plan concrete: know the hours you're most likely to smoke, decide what happens at those hours instead, and have a way to get through the craving when it comes. Logging each cigarette from day one is what makes the rest of it targetable. Support from a doctor or pharmacist, including nicotine replacement, works alongside all of this.
How do I deal with nicotine cravings?
Nicotine cravings are intense but short, so putting a countdown between the impulse and the cigarette is often the whole trick. It also helps to keep the ritual and drop the cigarette — if the pull is partly about standing up and going outside for five minutes, take the break anyway and the craving loses much of its structure.
Guides
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Your quit date starts the day you decide.
Download Unhooked and get full access free for your first day. No payment details, nothing to cancel.
