QuitForecast

Observation, not willpower.

See your recovery coming.

Know the hours your cravings come. Watch your body heal, day by day.

For smoking, vaping, alcohol, cannabis or caffeine. Made for iPhone.

Free to download. Every feature unlocked for your first week. Built on 61 sources you can read in the app.

The Today screen. Nicotine-free, 30 days 0 hours 0 minutes, Window soon 8 to 10 PM, beside a Cravings by hour chart whose evening bars run amber. Under it, a line reading Evenings used to ask the most. Notice how much quieter this one is. Then the evening review, How did today go, one tap, with No cravings and I had some buttons, and Saved $360.00 at a $4,380 a year pace beside Next milestone 6 weeks, in 11 days 23 hours, 71 percent there.
A quit on an Apple Watch. The word NICOTINE-FREE over a running count of 30 days. NEXT: 6 WEEKS, 11 days 23 hours away, and a Log craving button below.

Your clean time, and the two hours your cravings tend to come.

The idea

What you understand can't own you.

Watch a craving rise and break, and it loses its hold.

The habit was doing a job for you. Take it away and the job comes back, and you get to fill it on purpose.

61sources, every one readable in the app
5substances, each with its own timeline
6things can ever leave your phone, each only when you send it
0accounts. Nothing to sign in to
The setup screen asking What are you quitting, listing Smoking, Vaping, Alcohol, Cannabis and Caffeine, each with its own icon. It closes on the line: What you understand can't own you.

The counter

A clock, not a scoreboard.

Days clean. Money saved. And underneath, a body healing on schedule.

A counter that resets to zero has told you the last forty days did not happen. They happened. After a slip the button says what it does: Restart my clock, keep my history.

The timeline keeps the mark where your last run reached, and says New ground from here the day you pass it. Your best run, your savings and your badges all stay.

Quitting two things at once? Each one gets its own clock, and a slip on one never touches the other.

More in the manual: the Today screen

The Recovery systems card on Today. Carbon monoxide clearance, heart rate and blood pressure, and taste and smell are marked Recovered; sleep quality reads 88 percent and anxiety settling 75. Nicotinic receptor reset, at 70 percent, is open to its curve from day zero to day ninety with a marker labelled you at day 30. Below it, What it was doing and What's healing explain the extra receptors and their reset, over the note Day 30 of 90.
The Habits screen with two quits. A combined card reads All 2 habits combined, total saved $459 and overall recovery 62 percent. Below it, Smoking at 30 days with its own saved figure, recovery and next milestone in 12 days, and Alcohol at 11 days with its own, next milestone in 3 days.

What is healing, and two quits at once.

The timeline

Read day three before you live it.

Every hour of your quit, written out ahead of time. What is healing, what you might feel, and what helps now.

The studies sit under each entry.

Each milestone lands at its real minute on your clock and quotes your own why back to you.

On a patch or gum? Say so. The nicotine part waits, honestly, while the rest of you keeps healing.

The app's first words, at minute one. Clear them out first: the pack, the spare in the car, the lighters, the ashtrays.

More in the manual: the forecast, entry by entry

The recovery timeline with every milestone closed, thirty days in, so each row is ticked. The first day's last rows: 16 hours, The brain renegotiates. 20 hours, Almost a full day. 24 hours, One full day. Then The first week: 30 hours, Nicotine essentially gone. 36 hours, Deep in the tunnel. 48 hours, Taste and smell return. 60 hours, Airways relaxing. 72 hours, The peak passes. 4 days, Energy rising. 5 days, The fog lifts. 6 days, Waves flattening, with the round SOS button beside it.
The recovery timeline's twenty-minute milestone, open. Inside it: What's healing, heart rate and blood pressure begin dropping back toward your true baseline. What you might feel, you feel fine, still riding the decision. What helps now, a paragraph telling you to clear out the pack, the spare in the car, the lighters and the ashtrays while you still feel fine, and to decide now what you will do when the first craving lands.

Every milestone as a row, then one opened. The timeline starts the minute you set a quit date.

Apple Health

You already have a before.

Your watch was keeping a record before you decided. Put it to work.

Heart, lungs, breath and blood, charted from your own numbers before you quit, with what the research expects drawn beside them. Your chart is allowed to disagree. Heart rate variability moves first, within days to weeks of stopping.

Needs an Apple Watch or similar. Read fresh from Apple Health, never stored.

More in the manual: the five metrics

The Health tab. A heading reading There is no improved you at the end of this, and under it a resting heart rate card, charting a dashed pre-quit baseline, a marker at the day you stopped, and a falling line after it.
A heart rate variability card with its chart, and beneath it a block headed What research expects reading: nicotine suppresses HRV, studies show it climbing within days to weeks of stopping, one of the earliest measurable wins. Evidence 26.

In the app's own words: there is no improved you at the end of this. Only you, uninterrupted.

Craving SOS

A craving is not a command.

It rises, peaks and passes in minutes, whether you fight it or not.

One clock rides the whole wave. You don't get to call it over early; you outlast it. Open SOS and start the clock. Breathe, or pick any tool, until it hits zero and says Outlasted.

Or play Snake. Keeping your eyes busy measurably blunts a craving, and the study behind it is in the app.

Then read, in plain words, why the pull exists at all.

You're the one watching. It's the one passing.

More in the manual: the SOS toolkit

The Craving SOS screen. It opens: this wave will crest and fade in a few minutes whether or not you fight it. Stay busy while it dies. Pick a tool. A card headed This wave, timed shows 4:47 running over the line: one clock rides the whole wave, you don't get to call it over early; you outlast it. The research paragraph beneath closes on Evidence 25, 22, 29, 30. Then a group headed Sit with it, its first tools Breathe and Body scan in frame.
The Craving SOS kit, one screen below the clock. Under Sit with it, six tiles: Breathe, ride the wave with the box breath. Body scan, find where the craving lives. 5 senses, count your way back into the room. Big questions, one question with no bottom. The why, why this pull exists at all. Study, The slave who owned himself, a story of endurance. Under Distract yourself, two games: Snake and Maze chase.

The clock, then the kit. Study is the pack's daily reading, if you turn one on.

The craving log

Your cravings keep a schedule.

You may as well have a copy of it.

Log a craving in seconds: what was happening and who was around. It blames none of it. After about four logs the charts begin. In time the app names the two hours yours gather in and what weighs most, and, if you ask, tells you before the next one.

One question at night, if you want it: how did today go? Skip it and nothing breaks. Some mornings, one line at the top: something your log just learned.

When your log can't back a claim, the app says nothing. Silence is a reading.

It reads your last thirty days, or your last eight of that weekday for a weekday pattern.

Rate them, and see this week against last. Cravings getting weaker is the most motivating fact a log can hold, and this is where yours shows it.

More in the manual: the craving log

The Log tab. A heading reading A craving is not a command, over the explanation that a craving is a learned response which builds, crests and falls within minutes. Under it, Past 7 days, 7, was 3; a Craving window card reading 8 PM to 10 PM; and a craving strength chart reading 3.6 of 5 over the last seven days.
The Log tab scrolled to a card headed Who was around: a bar for Alone at 4, Partner at 2, Brother at 1 and Workmates at 1, with the line Read from 8 of 10 logged cravings, the rest were one-tap logs, which never ask. Beneath it, When yours gather, 30 days: a day of hourly bars with two amber ones in the evening, and the sentence 7 of your last 10 cravings landed in the 8 PM to 10 PM stretch. Then Patterns: Boredom and Stress often fire together, 4 times so far. Plan for the pair, not just each one.

The window, and who was around.

Apple Watch

Log it from your wrist.

A craving doesn't wait for your phone. Neither does the log.

One press on your watch and it's logged. Add how strong it was, what was happening and who was around, or don't.

The SOS breath runs on the watch itself, with no phone in the room.

More in the manual: watch, widgets and Siri

The watch glance: NICOTINE-FREE, a running count of 30 days. NEXT: 6 WEEKS, 11 days 23 hours away, over a Log craving button.
The watch's Add detail sheet, after the press has logged the craving: How strong? over five numbered chips, 1 to 5, then What was happening? with Stress as the first answer, and a Skip button at the top.

Rebuild

Put something real where the habit was.

The habit was standing in for four things: a reward, company, a point to the day, and being good at something.

Rebuild each one for real. Every move says two things up front: how long it takes and how much nerve it asks. The scale rates the move, never you.

One move says it all: sit with yourself for ten minutes, then twenty, then an hour. That restlessness is the exercise, not a sign to stop.

The community board lives here too. Moves from people who are quitting, each read by a person before it is public.

Badges are earned by what you do, never by the clock. A slip told within the hour earns one, and no slip takes one back.

More in the manual: moves and badges

The catalogue in its grid view, with section, nerve and basis filter rows. Cards reading Move your body, 10 min, Quiet, marked On your list; Get into nature, 20 min, Quiet; Savor one thing, 1 min, Quiet; Cook a real meal, 45 min, Quiet; Take it cold, 3 min, Quiet; and Take an awe walk, 15 min, Quiet.
The Community board. The lede reads Suggest a move, vote up what worked for you, and add any move to your list straight from its page, over four posts with their vote counts under the Competence, Meaning, Connection and Reward categories.

Privacy

Nothing leaves unless you send it.

No account. No sign-in. Your record stays on your phone unless you send it yourself.

Six things can leave, each only when you choose: an iCloud backup, an anonymous post, an anonymous vote, a report, a feedback message, or a support conversation. That is the whole list.

This page keeps the same promise: no scripts, no trackers, no cookies. Read the privacy policy, short and in plain words.

Settings

Everything loud is off by default.

Turn on only what you want.

Voices

Normal, Cheeky, Strict coach.

Packs

Stoic, Christian, Islamic, Jewish. Off is the first row.

iCloud backup

Off until you switch it on.

Notifications

Opt in. At most one check-in a day per habit, and a switch to hear only the big milestones.

Yours to take

Export a spreadsheet, or delete everything.

Compatibility

What it runs on.

An iPhone is all it needs. Everything else is optional.

iPhone

iOS 18 or later, from the iPhone XS and XR onward. No iPad or Mac app.

Apple Watch

Optional. watchOS 11 or later, paired to the phone.

Widgets, Lock Screen, Control Center

Widgets for the Home Screen and Lock Screen. Control Center buttons for logging and SOS. A Live Activity for the first three days.

Apple Health

Optional. Five metrics, read on your phone and never sent anywhere. Resting heart rate, heart rate variability, cardio fitness, respiratory rate and blood oxygen.

Siri

Say "Craving SOS in QuitForecast" and the breathing tool opens, even with the app closed.

Accessibility

Dynamic Type at every size. VoiceOver throughout. Reduce Motion honored. Dark and light.

Price

A week of the whole thing, free.

The trial starts the first time your timeline appears, ends on its own, and costs nothing.

Paying is a separate choice, made in the app on Apple's own purchase sheet.

Best value $39.99 a year billed once a year
$9.99 a month cancel any month
$99.99 once and nothing renews

No ads, nothing about you for sale. Your subscription is the whole business model.

Three questions, answered

Does it work from day one? The timeline, from minute one. The charts, after about four logs. The window, once your log has enough in it.

What if I slip? Restart my clock, keep my history. That is the whole button.

What happens to my record when the week ends? It stays yours. The export works on every tier, trial or not.

Subscriptions renew until you cancel, in your Apple account settings. Cancel and it runs out at the end of the term you paid for. Purchases run under Apple's standard license agreement, the terms of use for the app.

A person answers.

Inside the app, with no ticket number: Settings, then Get help. Usually within a day.

Ask for a feature on the community board. Votes steer what gets built next.

Not installed yet? Write to info@quitforecast.com.