Free Tools

Use these free tools anytime to check where you are, or ease a craving.

All free. No sign-up. Click what you need.

📋 Self-Check

Understand your dependence level

Nicotine Dependence Test

Six questions, about a minute. See how dependent you are.

For when a craving hits

4-7-8 Breathing

Breathe with the circle. Pull your body back.

4D Craving Tool

90 seconds, four actions. Get through the worst of it.

Body recovery, savings progress

Body Recovery Timeline

Enter your quit date. See how far your body has come.

Global Quitlines

Find support in your region when you need it.

Downloads and quitlines

Free Resources

Download quit-smoking materials.

All tools are behavioral aids only — not medical treatment. Consult a doctor for serious health concerns.