Same-day start
Stop smoking today
Urgency is useful if it becomes action. Run this checklist in order—then anchor tomorrow using week one habits.
Quitting right now? Blou for iPhone shows your own recovery, day by day.On this page
Checklist
- Trash ashtrays; bag butts; wash jacket pockets.
- Pre-decide your first three craving moves.
- Block tonight’s risk (alcohol, party) or plan an exit.
- Open /nicotine-withdrawal-timeline so day 3 is not a surprise.
Frequently asked questions
Can I really quit the same day I decide?
Some people do. Others need 7–14 days to line up NRT or medication. Both can work—pick the version you will actually follow through on.
What is the minimum viable “today” plan?
No cigarettes in the house, one person told, one craving loop practiced, quitline called or app installed, and a note on your fridge with your top two cues.
Is cold turkey required for “today”?
No. “Today” can mean “last cigarette today” plus patch tomorrow per clinician guidance. See quit smoking cold turkey for abrupt-stop framing.
What if I already smoked this morning?
Draw a line at noon or bedtime—whichever is sooner—and treat the rest of the day as practice. Shame is not a strategy.
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.