QuitSmoking Tracker-SproutTime

Quit smoking on your own terms. Track, reduce, then quit — one step at a time.

You don't need to go cold turkey and white-knuckle through every craving. SproutTime gives you three flexible modes, science-backed data, and real-time support to help you understand your habits first, then gradually move toward a smoke-free life — at your own pace.

Harvard Medical School research shows that 20 minutes after your last cigarette, your heart rate begins to drop. Within 24 hours, your heart attack risk starts falling. By 72 hours, nicotine is nearly out of your system. After one year, your risk of coronary heart disease drops to half that of a smoker's.

Your body is ready to start healing. SproutTime helps you take the first step.

━━ Three Modes, Switch Anytime ━━

Track Mode · Know Your Triggers Always crave a cigarette around the same time? Log when, where, and why you smoke. SproutTime reveals the patterns you never noticed — it might not be "weak willpower," but that 3 PM work stress that's really pulling the trigger.

Reduce Mode · Cut Back Gradually Get a personalized tapering plan built around your daily routine, with smart reminders that skip your sleeping hours. A "time until next cigarette" countdown gives you a sense of control instead of the pressure of a ban. Ten today, eight next week — you set the rhythm.

Quit Mode · Go Smoke-Free Once you're ready to quit completely, track your body's recovery, money saved, and tar avoided in real time. Every milestone is worth celebrating.

━━ When a Craving Hits, You're Covered ━━

Guided Breathing: A cigarette craving peaks in about 3 minutes. Follow the animation through a few deep breaths and feel the urge soften — no cigarette needed.

30-Day Meditation Program: Ease the anxiety of quitting and build a new go-to relaxation habit that doesn't involve smoking. One session a day, from day one to day thirty.

Smart Reminders: Gentle nudges timed around your high-risk moments — first thing in the morning, after meals, before bed. No overnight notifications.

━━ See Your Progress, Feel the Momentum ━━

Body Recovery Timeline: 20 min → 24 hrs → 72 hrs → 1 year — know exactly what's happening inside you at every stage
Nicotine Withdrawal Curve: Watch your cravings decrease over time. The hardest part really does pass.
Trigger Analysis: Data shows exactly when, where, and why you smoke most
Money Saved: Watch those dollars add up — the number itself keeps you going
Tar Avoided: Quantify the harmful chemicals you're keeping out of your body
Medal Achievement System: 1 hour, 1 day, 3 days, 7 days, 21 days, 100 days — every milestone earns a badge
Detailed Charts: Visualize your full history. Looking back at how far you've come is the best motivation.
━━ Slipped Up? No Judgment. ━━

Quitting isn't a straight line. One cigarette doesn't erase your progress. SproutTime doesn't shame you or flash red warnings. Just reset and start again whenever you're ready. Every attempt matters.

Stable when you need stability. Forward when you're ready. Your pace, your plan.

━━ Premium ━━

Core features are free forever. Premium unlocks:

Full personalized reduce and quit plans
In-depth trigger analysis and habit reports
Unlimited history data and charts
Entire 30-day meditation program
Full guided breathing courses
7-day free trial. Cancel anytime.

You don't have to quit alone. Download SproutTime and start by tracking your next cigarette.

Need help? Contact us at sprouttime@163.com — we read every message.

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