Quit date planner
Free · no signup · nothing stored · works with Apple, Google and every other calendar
What this does
Choose a quit date below and this page builds your personal recovery calendar: a free .ics file with your withdrawal peak warning (day 2 to 3, per CDC), taste and smell returning (about 48 hours), your first smoke-free week, the 28-day milestone, and your one-year heart anniversary. It downloads instantly and imports into Apple, Google or any other calendar. No account, nothing stored.
Why put a quit in a calendar at all
Two reasons, both practical. First, the hardest part of quitting nicotine runs on a schedule: withdrawal peaks around day 2 to 3 and eases substantially over two to four weeks (CDC; NHS). If those peak days sit in your calendar in advance, you can clear them the way you'd clear space around any other predictable hard thing. Second, the good news is scheduled too, and almost nobody gets to anticipate it: taste and smell begin returning around 48 hours (CDC), and at one year your excess risk of coronary heart disease is about half a smoker's (US Surgeon General, via CDC). An anniversary you can see coming is easier to protect.
The full science behind each milestone is in the withdrawal timeline and the recovery timeline. If you're choosing between dates, the Stoptober guide makes the case for October 1. And if you want the money version of this page, the cost calculator shows what the same dates are worth in your currency.
Questions, answered
How do I add my quit date to my calendar?
Pick your date above and press the download button. You get a standard .ics calendar file containing your personal milestones. On iPhone or Mac, opening the file adds the events to Apple Calendar. On Android or desktop Google Calendar, use Settings, then Import and export, then Import. Every calendar app made in the last twenty years reads .ics files.
What milestones are in the file?
Your quit day, a heads-up for the withdrawal peak on days 2 and 3 (CDC), taste and smell returning around 48 hours (CDC), your first clean week, two weeks (circulation and lung function improving, per the US Surgeon General via CDC), day 28 (the acute phase largely settles by two to four weeks, CDC and NHS, and the Stoptober milestone), day 66 (the average time for a new habit to feel automatic in habit-formation research), and your one-year anniversary, when excess coronary heart disease risk is about half a smoker's (US Surgeon General, via CDC).
Which quit date should I pick?
A day you've cleared, not just a day you feel motivated. Withdrawal peaks on days 2 and 3, so pick a start date where those two days land somewhere calm. Many people use the 1st of a month; in October, tens of thousands quit together on October 1 for Stoptober, which has the added advantage that everyone understands 'no thanks, I'm doing Stoptober' with no further explanation.
Does this work for vaping, drinking or other habits?
The nicotine milestones (withdrawal peak, taste and smell, the heart anniversary) are specific to smoking and vaping, per CDC sources. The structural milestones, one week, 28 days and 66 days, apply to any habit. Pick the set that matches your habit when you download.
Do you store my quit date?
No. The calendar file is built in your browser and nothing is sent to a server. The shareable link simply encodes the date in the address, the same way a maps link encodes a location.
The live version of this calendar
Keel runs your recovery clock in real time, with a craving timer for the hard minutes. Private, no account, and a slip never resets you to zero.
Free to start. iPhone, iPad & Android.