Question 1

What is QuitBook?

Accepted Answer

QuitBook is a free, science-based smoking cessation platform and Android app. Instead of a simple day-counter, it uses Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) tools — a structured thought journal, a clinical dependence assessment, guided breathing exercises, and a financial savings calculator — to help people quit smoking.

Question 2

Is QuitBook free?

Accepted Answer

Yes. Every core feature — the CBT journal, breathing exercises, wealth calculator, and educational articles — is free. The app is supported by ads, with an optional Pro upgrade (monthly, yearly, or lifetime) that removes them and unlocks a small set of additional features. QuitBook never sells user data.

Question 3

Is QuitBook available on iOS?

Accepted Answer

QuitBook is currently available on Android via Google Play. The QuitBook website and its articles, tools, and calculators are accessible from any device with a browser.

Question 4

Does QuitBook work for vaping, or only cigarettes?

Accepted Answer

QuitBook's methodology targets nicotine addiction and the habit loop behind it — cognitive reframing, urge surfing, and trigger mapping — which applies to both cigarettes and vaping, though the app's content and examples are written primarily around cigarette smoking.

Question 5

What therapeutic methods does QuitBook use?

Accepted Answer

QuitBook is built on Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT). CBT is used to identify and reframe the automatic thoughts that trigger cravings; ACT-derived techniques like urge surfing are used to help users tolerate cravings without acting on them.

Question 6

What is the ABC-DE thought model used in the QuitBook journal?

Accepted Answer

ABC-DE is a structured CBT journaling framework: Activating event, Belief, Consequence, then Disputation of the unhelpful belief, and the resulting Effect. QuitBook's journal walks users through these five steps to identify and reframe cognitive distortions that lead to smoking.

Question 7

What is the Fagerström Test for Nicotine Dependence (FTND)?

Accepted Answer

The FTND is a validated clinical questionnaire used to measure the severity of a person's physical nicotine dependence. QuitBook's onboarding uses an assessment inspired by the FTND, internally, to help recommend a cold-turkey or gradual quitting strategy — the score itself isn't shown to the user.

Question 8

What is urge surfing?

Accepted Answer

Urge surfing is an ACT-derived technique where a person observes a craving as a physical sensation — like a wave that rises, peaks, and subsides — rather than fighting it or immediately acting on it. Most cravings pass within 10 minutes if not acted on.

Question 9

What breathing techniques are included in the app?

Accepted Answer

QuitBook includes four guided breathing exercises for craving management: box breathing, 4-7-8 breathing, Wim Hof breathing, and diaphragmatic breathing. Each is designed to calm the nervous system during an acute craving.

Question 10

How does the wealth/savings calculator work?

Accepted Answer

The wealth calculator takes a user's smoking habits and cost per pack, then projects the money saved by quitting over time — including, optionally, what that money could grow to if invested rather than spent on cigarettes.

Question 11

Should I quit cold turkey or gradually?

Accepted Answer

Both approaches work, and the right one depends on dependence level. Cold turkey (stopping abruptly) tends to suit lighter smokers, while a gradual reduction plan — extending the interval between cigarettes — often suits heavier smokers with higher FTND scores. QuitBook's preparation tools support either approach.

Question 12

How long do nicotine withdrawal symptoms last?

Accepted Answer

Physical withdrawal symptoms (irritability, cravings, difficulty concentrating) typically peak within the first 3 days and substantially ease within 2-4 weeks, though psychological cravings tied to specific triggers can recur for months. QuitBook's recovery timeline breaks this down stage by stage.

Question 13

Can I use QuitBook alongside nicotine replacement therapy (NRT) or medication?

Accepted Answer

Yes. QuitBook is a behavioral support tool and does not replace or interfere with nicotine replacement therapy, prescription medication, or other treatment. It's commonly used alongside NRT to address the psychological and habitual side of quitting.

Question 14

Is my data private?

Accepted Answer

Yes. QuitBook does not track personal data or sell user information. Journal entries and personal progress data are kept private to the user. Details are in our privacy policy.

Question 15

How is QuitBook different from gamified apps like Kwit?

Accepted Answer

Gamification-first apps like Kwit motivate quitting mainly through streaks, badges, and rewards. QuitBook is clinical CBT-first: its core is a structured cognitive-distortion journal (the ABC-DE model) and an FTND-inspired dependence assessment, with games used only as a secondary craving-management tool rather than the main mechanic.

Question 16

Is QuitBook a replacement for professional medical treatment?

Accepted Answer

No. QuitBook is an educational and behavioral self-help tool, not a substitute for professional medical advice, diagnosis, or treatment. Anyone with severe dependence, co-occurring health conditions, or difficulty quitting should consult a doctor or smoking cessation specialist.

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