Getting started
Quit smoking without a quit date: where to start
Notice triggers, prepare for cravings, and build a practical plan before calling it Day 1.
Decrave guides
Practical guides for cravings, triggers, and progress
Start with the situation you are facing today. These guides offer clear next steps for understanding withdrawal, responding to cravings, preparing for triggers, and keeping what you learn.
Getting started
Begin before you feel perfectly ready.
Learn what to expect and prepare support without forcing a quit date.
Read the guide
What to expect
Nicotine withdrawal: symptoms, timeline, and what helps
Understand common symptoms, how they may change over time, and where to find support.
Cravings and triggers
Choose a next step for a difficult moment.
Understand what tends to bring on an urge and prepare a response that fits your routine.
Cravings
What to do when a cigarette craving hits
Try practical responses without expecting a craving to disappear on a timer.
Triggers
How to identify your smoking triggers
Notice the situations, routines, and feelings that come before an urge, then make a specific plan.
Social situations
How to quit smoking when people around you still smoke
Set clear requests and make a practical plan for gatherings, shared routines, and smoke breaks.
Daily routines
How to change the after-meal smoking habit
Plan a different ending to lunch or dinner at home, work, or out with friends.
Stress
When stress makes you want to smoke
Separate the stressor from the smoking routine and choose one useful next step.
Progress and perspective
Keep the useful parts of your effort.
A difficult moment can add information without erasing what came before it.
Progress
A smoking slip doesn't erase your progress
Use the moment to understand the trigger, keep your earlier progress, and prepare a next response.
Take the next step
Keep a useful response close.
Decrave helps you log cravings, notice triggers, and keep the progress you make.