Week 1 playbook
First week quit smoking
Week one is not about being heroic—it is about being boringly consistent: same quit date, same craving response, same check-in person. Use this page as a checklist against your full plan.
Quitting right now? Blou for iPhone shows your own recovery, day by day.What to optimize each day
- Days 1–2: throw out leftovers, rehearse first two cues, read the quit plan.
- Days 3–4: protect sleep; use insomnia tips if needed.
- Days 5–7: review top cue; tighten one replacement; read what happens after one month early so week two does not feel empty.
If you slip
Use the first-hour playbook the same day—then return here for week-one rhythm.
Frequently asked questions
Which day is hardest when you quit smoking?
For many people, days 2–3 feel toughest as withdrawal peaks. Cravings still come in waves after that, but intensity often eases if you protect sleep and avoid alcohol triggers.
Should I change my whole routine in week one?
Change the smallest set of cues that matter: morning coffee order, commute ritual, and post-meal habit. Big life overhauls add stress.
Do I need an app in week one?
If it gives you one-tap craving help and visible progress, yes—week one is when negotiation (“just one”) is loudest.
When should I call a clinician?
If you have chest pain, severe shortness of breath, fainting, or thoughts of self-harm—seek urgent care. For medication or NRT questions, ask your clinician or pharmacist.
Blou for iPhone
See your own recovery, not an average
Guides tell you what usually happens. Blou shows what is happening to you, from your first smoke-free day.
Photo timeline
See your face change over time in one photo timeline.
Lung checks
Simple breath checks that show your lungs getting stronger.
SOS craving help
Instant help the second a craving hits.
Every milestone visualized
Watch your whole journey unfold on one visual timeline.
On a computer? Scan with your iPhone camera to open Blou in the App Store.
iPhone · Free trial, then a subscription. Cancel anytime in the App Store.