Taper planner: your day-by-day limits to zero

How the limit is worked out

Day 1 is your current number. Each day's limit is that number times the share of the plan still to go, rounded to a whole puff or cigarette, so every morning drops by about the same amount and no day is a cliff. On the 6-week pace in this planner, 120 a day drops by 2 or 3 each morning.

Going over on a given day doesn't change tomorrow. If you need a slower day, repeat today's limit and push your zero day back by one. In trials of people who smoked, both routes can work, though a 2016 trial found better results for stopping on a set day (see the evidence). If you cut down, pick a pace you can keep. Quitting cigarettes? See how to quit smoking gradually.

Which pace should I pick?

There's no agreed speed. In the Reddit posts and comments we coded, people who described a taper they actually did ranged from halving their puffs in a week to dropping a couple of puffs every couple of weeks over months. In the 2016 trial, in people who smoked and had nurse support, the cut-down group reduced by 75% over the 2 weeks before their quit day; this planner's paces are slower (Lindson-Hawley trial). Brisk suits you if a month feels doable; Gentle if every past attempt felt like a cliff. You can slow down on any day.

What this planner can't do

It plans a number of puffs or cigarettes, not nicotine: it won't tell you which strength to use, and it won't turn puffs into milligrams. It doesn't save anything, so print or download the plan if you want to keep it. If you'd rather stop in one step, the NHS suggests asking a pharmacist or stop smoking adviser about a suitable nicotine replacement product.

Frequently asked questions

Is tapering better than quitting cold turkey?

Not overall. A 2019 Cochrane review of 22 trials in people who smoked found that cutting down first and stopping at once gave similar long-term quit rates, while a 2016 trial found better results for stopping on a set day. More in cold turkey vs tapering.

What if I go over my limit?

Nothing resets. Tomorrow's limit stays where the plan put it. If you need a slower day, repeat today's limit and move your zero day back by one.

Does it work for cigarettes?

Yes. Enter cigarettes a day instead of puffs and the math is the same. For cigarettes, see how to quit smoking gradually.

Can I change my plan later?

Yes. Enter a new number, pace or start day and the plan redraws. Nothing you type is saved or sent anywhere.

I don't know my number. What should I enter?

A rough guess works. For a real number, count an ordinary day or two with the free puff counter, then come back.

This is a self-tracking tool, not medical advice. For free help in the US, call 1-800-QUIT-NOW (CDC). In the UK, see NHS Better Health.