First 24 hours
Nicotine levels drop quickly. You may feel edgy, hungry, or unable to focus. Cravings can come in waves every hour or less.
Each wave is short. The worst moment in a wave often lasts under three minutes, timing it changes how scary it feels.
Days 2-3
Often the roughest stretch. Sleep may suffer. Mood can dip. This is withdrawal, not proof you need nicotine forever.
Drink water, move when you can, and avoid stacking triggers, alcohol plus day three is a hard combo.
Days 4-7
Physical symptoms usually start easing. Cravings become less constant but can still spike hard around old habits, morning coffee, after lunch, stress at work.
This is when pattern-spotting helps. Log when cravings hit so you know what is coming.
Weeks 2-4 and beyond
Many people notice longer gaps between cravings. Random strong urges can still appear, a smell, a friend vaping, a bad day.
Quitt is built for those moments: timer, short AI messages, relapse logging without forced streak resets. Not medical treatment. Pair with NHS Stop Smoking if you want clinical support.