Quit Tracker

Need help now? SAMHSA’s National Helpline is free, confidential and open 24/7 in English and Spanish: 1-800-662-4357. In a mental health crisis, call or text 988. In an emergency, call 911.

Keep count of the days since you stopped caffeine, nicotine, alcohol, a medicine or anything else on this site, side by side. For each one you will see your Day number, the phase that article’s cited sources describe for that point, the next phase and any red flags, plus milestones from 24 hours to one year and, if you like, roughly how much money you haven’t spent. Everything is saved in this browser only.

Private by design: saved only in this browser. What you add here is stored on this device (browser storage, key wt-tracker). It is not sent to us, to Google or anyone else. This page has no ads and no analytics. Clearing your browser data, or the "Clear everything" button, deletes it. Use Export to keep a copy or move it to another device.

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Phases are the typical ranges from each article's cited sources, placed on your date: not a forecast and not medical advice. Our articles are AI-assisted and not yet medically reviewed. Some substances (alcohol, benzodiazepines, barbiturates, GHB and some prescription medicines) can be dangerous to stop suddenly: talk to a doctor first. Which withdrawals are dangerous?

Need support now? Call or text 988 (Suicide & Crisis Lifeline, 24/7) · SAMHSA National Helpline 1-800-662-4357 (free, confidential, 24/7) · Emergency 911 · More ways to get help

How the tracker works

Phases come from the timeline table in each article, which is built from that article’s cited sources. They are typical ranges, not a forecast of how you will feel.
You can save a date here, from the “When did you last use or take it?” box on any timeline, or from the withdrawal calculator.
Slipped? That’s common. Use “Restart from now” on that card. You can also edit the date or remove an entry at any time.
Want a paper record to bring to an appointment? Print a daily symptom log.