These guides explain what most people experience after stopping smoking — by milestone (day 1 through 10 years) and by symptom (cravings, cough, anxiety, sleep, and more). Each page lists typical durations, practical relief, and red flags that warrant medical review.
How your body typically changes across the first year — and beyond.
Each guide lists typical duration, practical relief, and red flags.
Plans, methods, health situations, slips, and app comparisons.
Start with our step-by-step plan at how to quit smoking and set a quit date within the next 1–2 weeks. Pair it with one form of evidence-based support (NRT, varenicline, bupropion, or a free quitline).
Changes begin within hours and compound over years. Our milestone guides from 1 day to 10 years summarize what research and public-health sources describe.
Physical withdrawal peaks around day 3 and mostly fades over 2–4 weeks. Individual cravings typically last 3–5 minutes each. Each symptom guide lists typical duration and red-flag signs.
No. They are general education. For personalized medical advice, see your clinician. Every guide links to NHS, CDC, or WHO public guidance where relevant.
Blou for iPhone
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.
