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Stop Smoking

Your personal
Quit Plan

Stopping smoking is one of the most impactful things you can do for your health. This tool builds a personalised quit plan based on your smoking habits, triggers, and motivations — and shows you exactly what your body and bank account stand to gain.

Build my plan → Speak to a GP
NHS Stop Smoking Support
3× more likely to succeed
Quit Journey Tracker Smoke-Free
0
days
smoke-free
Journey just begun
0 cigarettes avoided
£0
Money saved
+0 min
Life regained
Health milestones
🚭 Build Your Quit Plan

Answer a few questions and we'll generate a personalised plan with your health gains, money saved, and strategies matched to your triggers.

What happens when you stop
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20 minutes
Heart rate drops back to normal levels
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8 hours
Carbon monoxide levels in blood halve
❤️
48 hours
Carbon monoxide cleared; nerve endings begin to regrow
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72 hours
Breathing becomes easier; bronchial tubes relax
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1 year
Risk of heart disease halves compared to a smoker
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10 years
Risk of lung cancer falls to half that of a smoker

Source: NHS Stop Smoking guidance. Exact timelines vary between individuals.

💰 Your savings after one year
£0
After 1 year
£0
After 5 years
0
Cigarettes avoided / yr
🫁 Your health recovery timeline
🧠 Strategies for your triggers
🎯
🏥
NHS Stop Smoking Support — free from your GP
Patients who use NHS Stop Smoking services are 3× more likely to quit successfully than those going it alone. Your GP can prescribe Champix (varenicline), Zyban, or NRT, and refer you to a local Stop Smoking service. Book a consultation to discuss your options.
Book a Stop Smoking appointment →
This plan is for guidance only and does not replace clinical advice. Quitting smoking is one of the hardest things to do — please speak to your GP for personalised medical support including prescription treatments.
NHS Stop Smoking

Support options that really work

Stopping smoking is easier with the right help. These evidence-based approaches significantly increase your chances of long-term success.

💊
Prescription Medication
Varenicline (Champix) and bupropion (Zyban) are prescription medicines that reduce cravings and withdrawal. Both are available on the NHS and significantly improve quit rates.
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Nicotine Replacement Therapy
Patches, gum, lozenges, inhalers and nasal sprays are all available on NHS prescription. Combining two forms of NRT is more effective than using one alone.
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Behavioural Support
One-to-one or group Stop Smoking sessions are free via the NHS. A dedicated advisor helps identify triggers and build coping strategies — this doubles your chances of success.
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NHS Quit Smoking App
The free NHS Quit Smoking app tracks your progress, calculates savings, and sends motivational alerts at the moments cravings typically strike — available on iOS and Android.
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Mindfulness & Stress Management
Stress is one of the most common triggers for relapse. Mindfulness-based techniques and breathing exercises help interrupt the urge-to-smoke cycle within seconds.
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GP Review & Referral
Your GP can provide a tailored Stop Smoking plan, prescribe medication, review your cardiovascular risk, and refer to specialist services — all in a single consultation.
Non-Emergency Medical Advice
NHS 111
For urgent medical questions that aren't life-threatening — available 24 hours a day, 7 days a week online or by phone.
Life-Threatening Emergency
999
Call 999 immediately for chest pain, difficulty breathing, or any other life-threatening emergency — do not wait.