Quit smoking guides.
Last updated 19 October 2026
Short guides based on the WHO, CDC, NHS, the US National Cancer Institute and Cochrane reviews. Each one starts with the answer and lists its sources.
What happens to your body when you quit smoking
A timeline from the first 20 minutes to 15 years after your last cigarette, based on the WHO, CDC and NHS.
How long does a nicotine craving last, and how to get through it
Most cravings pass within minutes. What a craving is, how long it lasts and what actually helps in the moment.
Nicotine withdrawal symptoms and how long they last
Which withdrawal symptoms are normal, when they peak and when they fade, based on the US National Cancer Institute and the NHS.
Why quitting with other people helps
What the research says about group support and online communities for quitting smoking, and how to use them.
How to quit smoking: a practical plan
A simple, evidence based plan: set a quit date, plan for your triggers, consider nicotine replacement, get support and know what to do after a slip.