The iQuit guide library
Quit smoking guides, science and motivation
Practical, research-backed articles for every stage of quitting, from choosing a method and planning your quit day to handling cravings and staying smoke-free.
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Can You Smoke While Taking Chantix? The Week-One Rule
Can you smoke while taking Chantix? Yes in week one: the label starts varenicline before your quit date. See the timing rules,…
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How Much Does Zyn Cost Per Year? 2026 Pouch Spend Math
How much does Zyn cost per year? See the yearly cost of half, one and two cans a day at real 2026…
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Leukoplakia in Smokers: White Mouth Patches Explained
Leukoplakia is a white mouth patch that can be pre-cancer. See how it looks, what the risk research shows, and what quitting…
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How to Quit Smoking as a Teenager: A Plan That Works
How to quit smoking as a teenager: a six-step plan covering confidential help, nicotine replacement rules under 18, friends who smoke, stress,…
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What Percentage of Americans Smoke in 2026? Latest Data
What percentage of Americans smoke? About 9.2% of US adults in the 2025 survey and 9.9% in 2024, down from about 42%…
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Is Chewing Tobacco Worse Than Smoking? 2026 Evidence
Is chewing tobacco worse than smoking? What the NCI, ACS, FDA and a BMJ meta-analysis say on cancer, nicotine, heart risk and…
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Quit Smoking Calendar: A Printable 30-Day Tracker Plan
Use this 30-day quit smoking calendar to plan week 0, mark each smoke-free day and track cravings, triggers and savings with a…
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How Does Chantix Work? And How Long Until It Kicks In
How does Chantix work? Learn how varenicline blunts nicotine reward, the week-one dose build-up, when cravings ease and how it compares with…
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Does Vaping Cause Cancer? What the 2026 Evidence Shows
Does vaping cause cancer? No proven link yet, but long-term data is missing and aerosol has some carcinogens. See what the evidence…
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Best Quit Smoking App UK 2026: NHS and Free Options
Compare the best quit smoking apps for UK smokers in 2026, from the free NHS app to iQuit, Smoke Free, QuitNow and…
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Smoker’s Cough: Signs, Red Flags and When It Stops
A smoker’s cough is not harmless. Learn the NHS red flags for when to see a doctor, how it differs from COPD,…
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How to Quit Vaping Cold Turkey: Your First 7 Days (2026)
How to quit vaping cold turkey: a day-by-day first-week plan, vaping-specific triggers, honest evidence on what works, and when to add NRT…
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