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About this tool
Track your smoke-free time, money saved, and the real health milestones your body unlocks after quitting.
The Quit Smoking Tracker counts the time since your quit moment to the second, then turns your usual habit into three running totals: cigarettes not smoked, money kept, and life-time regained at the widely cited estimate of about 11 minutes per cigarette. It also unlocks eleven recovery milestones as you pass them, from 20 minutes when heart rate and blood pressure start dropping through to 15 years, and includes a 3-minute craving timer for the moment an urge hits. Everything is saved in your own browser, and it is general health information rather than medical advice - talk to a doctor or a quitline about medication and support.
Open Quit Smoking Tracker on AltFTool — it loads instantly in your browser.
Set Quit date and time, or tap a preset such as "1 week ago", then enter Cigarettes per day, Cost per pack and Cigarettes per pack.
Watch the smoke-free clock and the "Next up" milestone bar while Cigarettes not smoked, Money saved and Life regained update live.
When an urge hits, press "I'm craving right now" to run the 3-minute timer, or press Copy progress to save your totals.
Eleven evidence-based recovery points from 20 minutes to 15 years unlock as your elapsed time passes them, with a progress bar to the next one.
Savings are built from pack cost divided by cigarettes per pack, times your daily count, so changing any of the three updates the totals and the goal date.
The 3-minute timer, the four Ds, and a rotating list of distractions are there for the minutes when the numbers alone are not enough.
It multiplies the cigarettes you have avoided by 11 minutes, a commonly cited estimate of the life expectancy lost per cigarette. It is a population-level average used to make the total tangible, not a prediction about any individual.
Most cravings peak and fade within about 3 to 5 minutes whether or not you smoke, which is why the built-in timer runs for 3 minutes and chimes when it ends. The four Ds - delay, deep breathe, drink water, distract - are there to fill it.
The tracker follows the standard sequence: 20 minutes for heart rate and blood pressure, 12 hours for carbon monoxide clearing, 24 hours for heart attack risk starting to fall, 48 hours for taste and smell, 72 hours for easier breathing, 2 weeks to 3 months for circulation and lung function, 1 to 9 months for coughing to ease as cilia regrow, then 1 year, 5 years, 10 years and 15 years for heart, stroke and cancer risk.
Yes - the quit timestamp, cigarettes per day, pack cost, pack size, goal and attempt count are written to your browser's local storage on this device. Nothing is sent to a server, so clearing site data or using another device starts a fresh tracker.