Quitting & smoke-free days
Quit smoking: first steps and where to get help
Updated 10/10/2026
Quitting is the biggest goal for many – and hard, because nicotine can be addictive. These steps help you get started. They don't replace medical or professional advice.
1. Know your consumption
Before changing anything, take an honest look: how many minutes do you smoke per week, at what times, in which situations? One or two weeks of tracking give you a solid baseline.
2. Set a clear goal
Some pick a fixed quit day, others cut down gradually. What matters is a concrete goal – for example “smoke-free from Monday” or “30% fewer minutes than last week”.
3. Avoid triggers
Plan an alternative for typical situations: a different route on your break, coffee somewhere else, something to keep your hands busy. The first days are often the hardest.
4. Get support
Friends who know about your goal help you stick with it. Professional help is available from national quitlines and your doctor – in Germany, for example, the BZgA quitline 0800 8 31 31 31 (free) and rauchfrei-info.de.
5. Make progress visible
In Smoke with me you mark smoke-free days with “Didn't smoke today”. A counter shows how long ago your last session was, and the default leaderboard counts smoke-free days – turning not smoking into a win you share with friends.