Hold90
Hold90

The Hold90 90-second method, explained

Hold90 is named after a small job: when a cigarette craving spikes, you hold for about ninety seconds instead of lighting up or arguing with yourself for half an hour. The method is a container for the peak, paired with a private tracker — not a claim that nicotine leaves your body on a stopwatch.

Why ninety seconds

Many people describe cigarette urges as waves that rise sharply and then ease within roughly ninety seconds to a few minutes. That pattern is a useful planning assumption, not a medical guarantee for every person or every urge. Some waves need a second hold. Some days bring clusters. The point of a fixed short interval is finishability: you can complete ninety seconds even when you cannot promise the rest of the year.

Without a container, the mind stretches the peak with bargaining. With a timer, the job is concrete: do not smoke while this runs.

What you do during a Hold 90

Open Hold90 and start a hold. Pick a calm interaction: follow a breathing ring, swipe smoke-like haze, tap drifting lights, press and hold, trace a path, or tap ripples. Switch games if you want; the clock keeps moving. These are not meant as entertainment high scores. They give your hands and attention a task that is not a cigarette.

When the timer ends, go back to what you were doing. If the urge is still loud, run another hold. Stacking short completions beats waiting for motivation to return.

  • Notice the urge without lighting up.
  • Start Hold 90 immediately — not after ten minutes of arguing.
  • Breathe or play through the ninety seconds.
  • Read your quit reason if you need one sentence, not a lecture.

How tracking supports the method

Holds handle the minute. Tracking handles the story between minutes: time smoke-free, cigarettes not smoked, money saved toward something you named, milestones as days add up, and slip logs that name triggers without resetting your quit clock. Everything is designed to live on your device without forcing an account first.

That combination is the product thesis: craving tool plus private tracker in a progressive web app you can install to the home screen and use offline after the first visit.

What the method is not

It is not a cure for nicotine dependence. It is not a replacement for nicotine replacement therapy, prescription medicines, or counseling when those are part of your plan. It does not promise that cravings vanish forever after a certain number of holds. It is a repeatable response to the next wave.

If you slip, the method still applies the same day: log what happened, keep the clock, hold again when the next peak arrives.

常见问题

Does every craving last exactly 90 seconds?
No. Ninety seconds is a practical hold length because many peaks ease on that order. Some urges last longer or return sooner — start another hold.
Is the Hold90 method a medical treatment?
No. Hold90 is a craving aid and personal tracker. Follow clinician guidance and any prescribed or recommended cessation supports you use.
Do I need an account to use the 90-second method?
No. You can open Hold90 and start a hold without creating an account. Install the PWA if you want faster access next time.

接下来的 90 秒就够了

打开 Hold90，写下理由，扛过第一波。

进入应用

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