Pick your quit date.
Get free support for quitting cigarettes or vapes, practical tips, and new No Puff Club updates. No spam. No products to buy.
We'll walk you through the first 72 hours - and what comes after.
Everything on this site
Pick where to start
— a year
at the price of a pack where you are. Nothing is sent anywhere.
Your real numbers, cigarettes or vape →New episode every Monday
Puff Brain
You know that when you want a cigarette, it is not really you asking? It is your brain.
Puff Brain is the voice that has been lying to you for years. Watch it work: how it picks its moment, what it promises, and why it always sounds so reasonable.
Then learn the only thing you have to do when it says light it up - which is nothing at all.
A new episode goes up on YouTube every Monday. Subscribe there, and you will see him coming.
Follow along
Watch, listen, talk back
Puff Brain on YouTube every Monday, and the same club on TikTok, Instagram, Discord and Reddit. Pick the one you already have open.
New episode every MondaySubscribe on YouTube · @nopuffclubWhen the craving hits
Give your hands something else to do
A craving peaks and passes in about four minutes. It does not need to be argued with - it needs to be outlasted, and that is much easier when your hands are already busy doing something stupid.
Twenty small games, and they are for people on the list. One of them is open to everybody - press the button and play it. The other nineteen come with the email.
What actually arrives
Seven emails, and you know when each one lands
- The evening before What to do tonight, while there is still time to prepare.
- Each morning, days one to three The hard part, one message a day, at 7am where you are.
- After a week Recovery is not a straight line. What to expect when it dips.
- After a month The last one - and the part most quit lists never get to.
Seven in total. Nothing else unless you ask for it, and one click stops the rest.
When it gets loud, go somewhere else for twenty minutes. Not to wait it out - to be somewhere your hands are doing something.
The blog
Reading for the hard days
Long, plain articles about the parts of quitting nobody puts on a poster - what a craving actually is, and what the cigarette is really calming. Some have a podcast version, so you can listen instead of read.
Bad Sleep, Short Temper, Flat Mood: The First Two Weeks
Almost nobody warns you that quitting can wreck your sleep and turn you into someone unpleasant to live with. It is normal, it is temporary, and one very ordinary thing is often making it worse.
9 min readArticle 011People & SupportWho to Tell, What to Ask For, and What to Say When Someone Offers You One
"Tell everyone, they will support you" is the standard advice, and the evidence for it is thinner than you would expect. Here is what actually helps, and the exact sentences to have ready.
8 min readArticle 010Your BodyWhat Actually Changes in Your Body After You Quit, and When
You have seen the poster - 20 minutes, 12 hours, 2 weeks. Some of it is right and some of it has drifted. Here is the current version from the CDC and the NHS, including the parts that get worse before they get better.
9 min readQuestions
Straight answers
Is it really free?
Yes. The quit plan, the games, the calculator and the book cost nothing. There is nothing to buy, no app to install and no card to enter.
What do I get when I sign up?
Seven emails timed to your quit date: the evening before, the morning of, the next three mornings, one after a week and one after a month. Each gives you one thing to do that day. The welcome email also unlocks all twenty craving games.
Can I start today?
Yes. Choose Now and confirm your email address - your first-day message arrives straight away.
Does it work for vaping too?
Yes. The plan is about nicotine and the habit around it, so it works the same for cigarettes, vapes or both. The calculator adds up either.
Is this medical advice?
No. It is general information and support, not treatment. If you are pregnant, take regular medication or have a health condition, talk to a doctor or your national quitline - they can also tell you about nicotine replacement and other treatments that make quitting more likely to last.
How do I stop the emails?
Every email has an unsubscribe link at the bottom. One click and the rest of the plan stops. Your address is used for the club's emails and nothing else.