Hold on, when a craving hits
One tap starts a countdown of a few minutes and a guided 4-7-8 breathing exercise. Then log what set it off, how hard it hit and how it went. Finishing the breathing can save a mindful session to Apple Health.
Quit & habit tracker for iPhone
Get through the craving.
Keep the streak.
Phase helps you stop smoking, vaping, drinking, using cannabis, gambling, eating sugar or scrolling, and stay stopped. Your habits are stored on your iPhone. No account, no sign-up, no Phase server.
Download on theApp Store
iPhone · iOS 26 · Free, with an optional one-time upgrade
- No account
- On-device AI
- No subscription
- English & français
What Phase does
A coach that never leaves your phone
Apple Intelligence on your iPhone writes a reply to each craving using your trigger, your streak and your recent episodes. It can check your stats or schedule a check-in. If a note sounds like a crisis, it stops coaching and points you to emergency help. No Apple Intelligence? Phase uses written guidance instead.
Watch the streak build
A live counter for time free, drawn over growth rings: one ring per day, week, month or year. A slip leaves a gap in the ring instead of erasing anything. Reset by mistake? Undo it.
Money saved and real impact
Money kept, units not used, time back, and a savings goal you can name. Smokers also see life expectancy regained, shown as a population average with its source.
Milestones grounded in research
Recovery timelines for smoking and vaping, alcohol, cannabis, sugar, screen time and gambling, each with its source, plus 12 achievements for things you actually did.
See your patterns
A heatmap of your hardest hours and days, a monthly calendar and an intensity trend show how cravings move. A weekly recap sums up the last seven days in a sentence or two.
Daily intentions
A short intention for the day, matched to your habit, your streak and the time of day, with an optional reminder. Pick your hard hour too, say weekdays at 5:15, and Phase checks in then.
Widgets, Lock Screen and Siri
Streak and savings widgets, a Lock Screen widget that keeps your streak in view, and Siri: “Log a craving in Phase”, “Check my Phase streak”, “Hold on in Phase”.
A quit day ahead
Not ready today? Pick a quit day. Until then, log as usual, with an optional daily cap for nicotine, sugar or screen time. The streak starts on that day.
Journal
Write a note whenever you want one. Entries sit next to your cravings, milestones and intentions in one feed.
Inside the app
Free, with one optional upgrade
Free forever
- Your first habit
- Streak counter and growth rings
- Money saved and impact
- Milestones, achievements, calendar, heatmap and intensity trend
- Hold on, breathing, craving log and AI coach
- Weekly recap, daily intentions and journal
- Widgets and Siri
Phase Pro
One-time purchase. No subscription. Family Sharing on.
- Unlimited habits
- Personalized AI daily intentions
- Apple Health charts: resting heart rate, HRV and sleep
Your data stays yours
Habits, cravings and journal entries are stored on your iPhone. There is no account and no Phase server. The AI runs on the device. Anonymous analytics are off unless you turn them on, and journal text and personal details are never collected. Export everything to JSON, import it on a new iPhone, or delete it all, from Settings.
Questions people ask
What is a good app to quit vaping without making an account?
Phase. It has no account and no sign-up. You open it and start. Vaping is one of its built-in habits, with craving help, a craving log, a streak counter and milestones, and everything is stored on your iPhone.
Is there a quit smoking app with no subscription?
Yes. Phase is free to use for one habit, and Phase Pro is a one-time purchase with no subscription and no renewal. Family Sharing is on.
How much does Phase Pro cost?
Phase Pro is a one-time in-app purchase, not a subscription. The App Store shows the price in your local currency before you buy.
What does Phase Pro add?
Unlimited habits, personalized AI daily intentions, and Apple Health charts (resting heart rate, HRV and sleep). Everything else is free, including the craving heatmap.
Does Phase work offline?
Yes. Your data lives on your iPhone and the AI coach runs on the device, so Phase works without a connection. Only buying or restoring Phase Pro needs the App Store.
What can I quit with Phase?
Smoking, vaping, alcohol, cannabis, sugar or junk food, gambling, screen time, or a custom habit you name yourself.
What happens when a craving hits?
Tap Hold on. Phase starts a countdown of a few minutes and a 4-7-8 breathing exercise, then lets you log the trigger, intensity and outcome. The on-device coach replies to what you logged.
Do I need Apple Intelligence?
No. With Apple Intelligence the coach, recap and personalized intentions are written on your device. Without it, Phase uses built-in written guidance and everything else works the same.
Is my data private?
Yes. Phase has no account and no Phase server. Your habits are stored on your iPhone, anonymous analytics are off unless you turn them on, and you can export, import or delete everything from Settings.
Is Phase medical treatment?
No. Phase is not medical care or medical advice and does not diagnose, treat, cure or prevent any condition. Stopping alcohol or heavy daily use can need medical supervision. Talk to a clinician first.
A note on health
Phase is not medical care and it is not medical advice. It does not diagnose, treat, cure, or prevent any condition. What it shows about recovery is general information drawn from published research, not a statement about you. Talk to a clinician before you quit: stopping alcohol or heavy daily use can need medical supervision. If you are in crisis, contact your local emergency service or a crisis line such as 988 in the US and Canada.