Self-check · 6 questions
Nicotine dependence self-test
Answer six short questions used worldwide as a nicotine dependence screen. Get a score and level for awareness — not a medical diagnosis — then a practical next step for cravings.
Educational only — not medical advice or a clinical diagnosis. If you use NRT, medication, or a clinician’s plan, keep following that.
Question 1 of 6
How soon after you wake up do you smoke your first cigarette?
This is the Fagerström-style self-check for education and awareness — not a medical diagnosis.
What this test is (and isn’t)
The Fagerström Test for Nicotine Dependence (FTND) is a brief questionnaire clinicians and researchers use to describe dependence severity. Here it’s offered as a private self-check so you can name what you’re dealing with.
It does not diagnose a disease, prescribe treatment, or replace advice from a qualified clinician. If you use nicotine replacement or prescription quit aids, keep following that plan.
How to read your level
Scores typically run from 0 to 10. Lower scores often mean dependence is lighter; higher scores often mean morning smoking and quantity play a bigger role. Either way, cravings still come in waves — and waves pass.
After the score: the next 90 seconds
Knowing your level is useful. Surviving the next urge is what changes the day. Hold90 is a private 90-second craving hold plus a local quit tracker — no lecture feed, no account.
FAQ
- Is this a medical diagnosis?
- No. It’s an educational self-check inspired by the Fagerström questionnaire. Talk to a clinician for personal medical advice.
- Do I need to create an account?
- No. Answers stay in your browser session unless you share them yourself.
- What should I do with a high score?
- Many people combine craving skills with NRT or other supports. A high score is common and changeable — not a life sentence.
When the urge spikes, hold 90 seconds
Open Hold90 for a calm mini-game and a private quit clock. No signup required.
Open Hold90Track this live in Hold90 — slips don’t wipe your progress.
More free tools
- Quit smoking body recovery timeline
Interactive quit smoking timeline. Enter how many days you’ve been smoke-free and see which body recovery milestones you’ve reached — from 20 minutes to 1 year.
- Quit smoking savings calculator
Free quit smoking savings calculator. Enter cigarettes per day and pack price to see daily, yearly, and 10-year savings — instant, no signup.
- Pack-years calculator
Free pack-years calculator. Enter cigarettes per day and years smoked to estimate pack-years — a research measure, not a diagnosis. Instant, no signup.
Guides
- Nicotine withdrawal symptoms: what to expect
Common nicotine withdrawal symptoms, how long the noisy phase can last, and how a 90-second hold helps during urge peaks — not a medical diagnosis.
- How to deal with nicotine cravings in the moment
Practical steps for nicotine cravings: notice the cue, hold 90 seconds with a calm game, name a slip if you smoke one, and keep your quit date.
- How to quit smoking without waiting for a perfect day
A practical way to quit smoking: ride each craving for about 90 seconds, keep your quit clock after a slip, and track health and savings on your phone — no account.