戒菸指南
關於菸癮、滑倒、省錢和 90 秒撐住法的短文 —— 也是 Hold90 裡用到的方法。
不必等到「狀態最好」那天才能戒菸
實用戒菸方法：菸癮來時撐約 90 秒，滑倒不清零，在手機上記錄身體變化和省下的錢。無需註冊。
閱讀菸癮一般會持續多久？
菸癮峰值常常大約 90 秒到幾分鐘。了解它為何像沒完，以及如何用 90 秒撐過去。
閱讀菸癮來的那一刻，怎麼處理
應對尼古丁渴望的步驟：認出線索、用小遊戲撐 90 秒、抽了一根就記下誘因、戒菸日期不動。
閱讀戒菸時間線：你在撐的時候，身體在做什麼
從 20 分鐘到一年的戒菸時間線：心率、一氧化碳、味覺、呼吸和心臟風險。Hold90 用里程碑追蹤。
閱讀戒菸到底能省多少錢？
用每包價格和每天支數估算戒菸省錢。Hold90 在本機追蹤節省和心願單，無需帳號。
閱讀戒菸時滑倒了，下一步做什麼
滑倒不是清零。戒菸時抽菸了：標出誘因、戒菸日期不動、再撐下一波 90 秒。
閱讀菸癮來時，可以用哪些呼吸練習
用呼吸和簡單的手部遊戲撐過菸癮。Hold90 的 90 秒包含呼吸圈和另外五種安靜小遊戲。
閱讀不需要電子郵件的戒菸應用
Hold90 是私密戒菸應用：無需登入，本機日記，90 秒撐菸癮，省錢和身體里程碑。可安裝成 PWA。
閱讀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.
閱讀Cold turkey vs gradual quit: how to choose
Cold turkey vs cutting down: both still face craving waves. Choose a plan you will keep, and use 90-second holds either way.
閱讀Benefits of quitting smoking
Benefits of quitting smoking over minutes, days, weeks, and years — plus how local milestones keep quiet progress visible during cravings.
閱讀Quit smoking for beginners: first steps that fit in a phone
Quit smoking for beginners: pick a date, write one reason, prepare for cravings, and practice a 90-second hold before the hardest day.
閱讀How to quit smoking when stressed
Stress is a top smoking cue. Quit anyway with short holds, cue labels, and tools that fit when you cannot take a walk.
閱讀How to handle the morning cigarette craving
Morning cigarette cravings hitch to coffee, phone, and bathroom routines. Change the sequence and use a 90-second hold before the first smoke.
閱讀How to quit vaping nicotine
Quitting nicotine vapes still means craving waves. Use a quit plan, 90-second holds, and honest tracking — Hold90 as a moment tool.
閱讀When is the best time to quit smoking?
Best time to quit smoking is the date you will defend — today, Monday, or after a plan. Stop waiting for a perfect calm month.
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