Free tool
Your step-down plan to quit pouches
No cold turkey required. Enter how many pouches you use a day and how many weeks you want to take. You get a daily limit for every week, all the way down.
Your step-down plan
The limit steps down once a week in equal steps, starting in week 1, the same rule the Pouches app uses. Labelled mg is what's printed on the can, not how much your body absorbs. This is a habit plan, not medical advice; a pharmacist can tell you whether nicotine replacement could help.
Making the plan stick
- Count every pouch, including the ones that “don't count”. Seeing the number is half the work.
- Stretch the gap after your first pouch of the day; that's usually the hardest one to move.
- When a craving hits, wait it out for a few minutes. Cravings rise and fall; read how long they last.
- A bad day isn't a reset. Go back to this week's limit tomorrow.
Questions
How does the step-down plan work?
Your daily limit drops once a week in equal steps, from what you use now to your goal. Week 1 already starts one step lower, so the plan begins working on day one. It is the same rule the Pouches app uses.
How many weeks should I choose?
Pick a pace you can keep. More weeks means smaller weekly steps, fewer weeks means bigger ones. If a step feels too hard, stay at that limit a little longer rather than giving up.
Should I switch to a lower strength as well?
Some people step down in strength (for example from 6 mg to 3 mg) as well as in count. Use the strength field to see how your labelled nicotine changes. A pharmacist can tell you whether nicotine replacement products could help you.
Is this medical advice?
No. It is a habit plan built from simple arithmetic. If you have health concerns, are pregnant, or take other medication, talk to a doctor or pharmacist before you change your nicotine use.
Follow this plan on your iPhone
Pouches tracks every pouch against this week's limit, with streaks, a craving SOS and money saved.