3 Best Free iPhone Apps to Help You Quit Smoking

Phone apps for quitting smoking are plentiful these days. They are a fun way to keep track of your progress with smoking cessation, teaching you about what to expect, and how to change your attitude in a way that will help you stick with the program.

The quality varies widely, though. Most free phone apps are either littered with ads, don't offer much practical value to users, or, in some instances, are glitchy to use.

A few of them truly shine, however.

Each of the apps below offers something unique to users. Read through the descriptions and see what appeals to you. Since they are free, consider downloading all three, to begin with. You might find them all to be useful, but if not, you can remove any that you don't like.


Smoke Free - Quit Smoking Now by David Crane

Smoke Free App
David Crane

The Smoke-Free app is loaded with features that help with tracking various aspects of an ex-smoker's progress with smoking cessation.

Like most quit smoking apps available today, it provides a quit meter that displays up-to-the-second smoke-free time, cigarettes not smoked, along with money and life saved. It also shows you how much time you've saved that would have been spent smoking, which is a good perspective for new ex-smokers to visualize.

Features that set it apart from most quit smoking apps include the following.


Every morning users are given a mission to focus on for the day. The missions help change unhealthy attitudes about smoking, manage cravings through education, and improve self-esteem.

For example, one mission asks you to think about when you typically smoke, like first thing in the morning, after meals, during breaks at work, etc. You're then encouraged to come up with a plan for managing those events (triggers) without lighting up. This is a useful exercise in thinking ahead and staying in control.

Included in the app are seven missions for the week leading up to quit day, 31 unique missions for the first month of cessation, and the ability to repeat favorite missions during the second month of cessation.

New ex-smokers learn to identify and avoid potential pitfalls, make meaningful lists, and create notes that provide tangible proof of progress made. Milestones are celebrated with badges.


The diary feature allows ex-smokers to track and analyze triggers to smoke, with reminders to make a daily entry about how you felt and managed that day smoke-free. This is a particularly helpful feature because those logs can be reviewed when you are struggling, which is bound to happen now and then. A quick look back through diary entries shows you just how far you've come.


This section of the app lets you log cravings as they come. You can analyze all of the details, including severity, emotional state, when it happened, and who you were with.

Once you've logged numerous smoking urges, you can display them on a graph to see patterns. The tool even lets you use a map option to log where the craving happened. This feature is useful in revealing your unique triggers to smoke, some of which might surprise you.

Numerous suggestions are also available to help with overcoming smoking urges, helping to empower new ex-smokers to regain control over nicotine addiction.

Other Notes

The developers of this app are collecting user data to understand and create improvements in behavior modification hat best work for quitting smoking successfully. You can take part in this project or opt out.

The app is flexible, customizable, and fun. It seems to be glitch-free, as well. Download and try it out if you're new to smoking cessation.


Quit Genius by Digital Therapeutics, LTD

Cognitive-behavioral therapy or CBT is the basis for the Quit Genius app. The steps soon-to-be ex-smokers are led through teaching them how to change the way they think about cigarettes. The app gives them the tools through education and a change in mindset to manage the withdrawal process from nicotine and the healing that takes place during the first months of smoking cessation.

True freedom is a state of mind. If you are going to be successful at quitting smoking for the long term, you must change the relationship you have with cigarettes—change what they mean to you. CBT is a solid method to help you achieve this.

The app has numerous sections that encourage self-reflection, mindfulness, and self-control. Users must complete each step (5 minutes or so) in order to unlock the next one. Each step starts out with a video or audio introduction and is then followed by an interactive portion.

Some features are only available in the paid version, but there's plenty to keep users of the free app busy as well.

Change is easier once you are able to see a negative habit for what it is.

The app is built around science-based evidence regarding what works for smoking cessation, and the content is presented in small chunks that help smokers dissect habits they develop as a result of nicotine addiction.


myQuitTime by Arete World Enterprises

The myQuitTime app covers all of the basics, including how much smoke-free time accumulated, cigarettes not smoked, money saved, and life saved.

It has a fun feature that allows users to make a list of smoke-free rewards they'd like to spend the money they've saved on. Pictures can be uploaded, prices added and the app will alert users when there's enough money for the item. The app also tracks how long it will take to earn items on the list if there's not enough money yet saved.

Smokers learn to expect instant gratification from cigarettes. Once inhaled, nicotine quickly reaches the brain and docks with receptors that then release dopamine, the "feel good" hormone. As nicotine levels in the blood recede, a new cigarette is lit and almost immediately you feel relief and pleasure (gratification) as nicotine is replenished and dopamine is released once again.

Researchers believe that dopamine is closely linked to addiction. It is this chemical reaction in the brain that makes nicotine so addictive, and when you quit smoking, makes you so uncomfortable.

Smoke-free rewards offer new ex-smokers some practice at waiting a bit for gratification. It's healthy to celebrate the victory of piling up smoke-free days, and you should use this feature both for small rewards that you can cash in daily, and larger prizes that you save for.

Rewards also provide recognition for the work that smoking cessation takes, something every new ex-smoker rightly deserves.

The app works well and the graphics are easy on the eyes.

A Word From Verywell

A healthy quit program should include education, positive support, feedback and smoke-free rewards from time to time. While quit apps for your phone can't do the work of smoking cessation for you, they do hit the mark as a positive support tool. Download one or two to have at your fingertips when you need a boost.

If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.

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