Thin Air

Taper planner: your day-by-day limits to zero

Tell it how many puffs or cigarettes a day you take now and pick a pace. You get a limit for every day that drops by about the same small step each morning until it reaches zero. Free, and nothing you type leaves this page.

Not sure? Count for a day with the puff counter.
Pace

Zero day:

    Every day of the plan
    DayDateLimit

    How the limit is worked out

    Day 1 is your current number. Each day's limit is that number times the share of the plan still to go, rounded to a whole puff or cigarette, so every morning drops by about the same amount and no day is a cliff. On the 6-week pace, 120 a day drops by 2 or 3 each morning.

    Going over on a given day doesn't change tomorrow. If you need a slower day, repeat today's limit and push your zero day back by one. In trials of people who smoked, cutting down first worked about as well as quitting at once (see the evidence), so pick the pace you can keep.

    This is a self-tracking tool, not medical advice. For free help in the US, call 1-800-QUIT-NOW (CDC). In the UK, see NHS Better Health.