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Your progress
Cigarettes not smoked, money kept and your body’s recovery are counted in full days.
Today
Quote of the day
Every habit and faculty is maintained and increased by the corresponding actions.
Your 1-minute drill
When a craving comes today, wait 10 minutes before you decide anything. Most urges fade before the time is up.
Your body’s recovery
20 minutes
Your heart rate and blood pressure drop.
12 hours
The carbon monoxide level in your blood drops to normal.
2 to 12 weeks
Your circulation improves and your lung function increases.
1 to 9 months
Coughing and shortness of breath decrease.
1 year
Your risk of coronary heart disease is about half that of a smoker.
5 years
Your stroke risk is reduced to that of a non-smoker 5 to 15 years after quitting.
10 years
Your risk of lung cancer falls to about half that of a smoker, and your risk of cancer of the mouth, throat, oesophagus, bladder, cervix and pancreas decreases.
15 years
Your risk of coronary heart disease is that of a non-smoker.
Timeline: World Health Organization. General information, not a personal medical assessment.
Money kept
These two numbers stay on this device.
Smoked again?
It happens to many people on the way. It does not erase what you learned. Set a new quit day and keep going.
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