Quit smoking.
Not Cold turkey.
One cigarette
at a time.

NOPE is a quit-smoking app for iPhone and Android that helps you taper off cigarettes instead of quitting cold turkey. You tell it how much you smoke and pick a quit date; NOPE builds a daily cigarette allowance that steps down to zero by that date, gives you a one-tap breathing room for cravings, and shows your body's recovery from your last cigarette onward.

Yes. NOPE is built specifically for gradual reduction: it takes your current daily count and the number of days until your quit date, then sets a daily allowance that falls in near-even steps until it reaches zero on quit day. You log each cigarette with a tap, and an over-limit day recalibrates the plan instead of resetting it.

A taper plan lowers how many cigarettes you smoke each day until you reach zero. NOPE calculates each day's allowance as your starting count multiplied by the share of the plan still remaining, rounded, so the drops are evenly spread. Day one is always at least one cigarette below your usual, the allowance never rises, and it only reaches zero on quit day. For example, 20 a day over 30 days starts at 19 and falls by roughly two cigarettes every three days.

Yes. Gradually cutting down to a set quit date is a recognized way to stop smoking, and it suits people who have tried cold turkey and relapsed. Large trials have found quitting abruptly is at least as effective for people ready to stop right now, so the best method is the one you will actually follow. Nicotine replacement therapy or prescription medication improves the odds with either approach — ask a doctor or a quitline.

Both work, and the honest answer is that the research is mixed — large trials have found abrupt quitting to be at least as effective as gradual reduction for people who are ready to stop immediately. NOPE exists for the much larger group who aren't: people who have tried cold turkey, failed, and won't attempt it again. A plan you'll actually follow beats a method you'll abandon on day two. See tapering vs cold turkey.

NOPE is free to download and costs $4.99 per month or $49.99 per year after a 7-day free trial; prices can vary by country and are always shown before you pay. The annual plan works out to about $4.17 a month. Depending on where you are, you pay by card through NOPE or through the App Store or Google Play. Plans renew automatically until you cancel, and you can cancel any time and keep access until the end of the period you've paid for.

There's a 7-day free trial with every feature unlocked, but no permanently free tier. Your subscription pays for the AI that writes your daily affirmations and keeps the app ad-free with no data selling.

Yes. A gift covers someone else's NOPE: pay once for 3, 6 or 12 months, or give a monthly or annual plan that renews until you stop it. Team plans give your people their own seats, priced per seat with volume discounts from 5 seats. Everyone gets a private account, and the person paying never sees anyone's quit data. Start at quitwithnope.com/gift or quitwithnope.com/teams, or from the More tab in the app.

An individual craving usually peaks and passes within three to five minutes, even though it feels much longer. That's why NOPE's SOS room opens with about a minute of guided 4-7-8 breathing before it asks you anything — most cravings are already fading by the time the breathing ends. Cravings become less frequent over the first few weeks after your quit date. More in how long cravings last.

Any day you're ready is a good day, but a Monday or the first of a month helps many people. Research on the "fresh start effect" shows people are more likely to begin a new goal at the start of a week or month, and searches about quitting smoking peak early in the week. NOPE defaults your quit date to a Monday for this reason; you can change it.

You log it and nothing bad happens. NOPE has no streak-shaming and no lockout — going over just recalibrates the plan. Logging honestly is what makes the taper math work, so the app is designed to make an over-limit day cheap to admit.

It's a full-screen craving tool you reach with one tap. A slow-pulsing orb paces about a minute of guided 4-7-8 breathing (inhale four counts, hold seven, exhale eight) with gentle haptics. Only afterwards does it ask what happened — "I won this one" or "I smoked one anyway" — and either answer keeps you on the plan.

Yes. When you set up NOPE you choose what you use: cigarettes, rolling tobacco, a vape, heated tobacco, nicotine pouches (like Zyn) or cigars. Your taper plan, logging and savings then count in that product's own unit (roll-ups, vape sessions, sticks, pouches or cigars) and step down to zero by your quit date. Health milestones follow the evidence for what you use: the full lung and heart recovery timeline is for cigarettes and roll-ups, cigars get the carbon monoxide and taste-and-smell milestones, and for vapes, heated tobacco and pouches NOPE sticks to nicotine withdrawal and cravings. For more on pouches, read our free guides on quitting nicotine pouches and how to quit Zyn.

No. NOPE is behavioral support, not a medical device, and it does not provide medical advice, diagnosis, or treatment. It works alongside nicotine replacement therapy or prescription cessation medication — ask your doctor or a quitline (1-800-QUIT-NOW in the US) about combining them.

We never sell your data and never use it to train AI models, and the app is ad-free. NOPE collects your email address for sign-in, the quit profile you enter during onboarding, the cigarettes and cravings you log, your timezone and push token for notifications, your purchase records, and error reports when something breaks. No location, no contacts, no health-record data, no cross-app tracking identifiers. If a friend or employer pays for your plan, they never see your quit data. Full detail is in the Privacy Policy.

If you pay by card, cancel in the app (More → Subscription → Cancel plan), at quitwithnope.com/account, or by emailing hello@quitwithnope.com. If you pay through Apple or Google, cancel in your store settings: on iPhone, Settings → your name → Subscriptions → NOPE; on Android, Play Store → profile → Payments & subscriptions → Subscriptions → NOPE. Either way you keep access until the end of the period you've paid for. To delete your account, go to More → Danger zone → Delete account in the app, or use quitwithnope.com/account; deletion is permanent, and Apple or Google subscriptions must still be cancelled in the store. Step-by-step help is on the support page.

NOPE runs on iPhone and on Android phones — check the current minimum OS version on the App Store or Google Play listing. Your quit plan and tracking live in the phone app; on the web you can buy gifts and team plans and manage your account. Your progress is stored on your device and synced to our servers, so it survives a lost or replaced phone.