Hold90
Hold90

Cold turkey vs gradual quit: how to choose

Some people stop all at once. Others taper cigarettes or use nicotine replacement to step down. Evidence and preference both matter — and either path still meets urge peaks. The plan you abandon helps no one.

Cold turkey

Clear line: no more cigarettes after a date. Simple to understand, hard on early withdrawal for some. Works well when cues are tackled with tools from day one.

Gradual / assisted

Cutting down or using NRT/meds can soften the landing. Risk: endless taper without an end date. Set rules (dates, max per day) and keep them. Clinician guidance helps for meds.

What both need

A way through the next peak. Hold90’s 90-second hold does not care whether you are day 1 cold turkey or week 3 on a patch — the spike still wants a container.

  • Pick a quit or step-down date you will not casually move
  • Practice holds before the hardest day
  • Log slips; do not use them to scrap the whole plan

常見問題

Which method has higher success?
It depends on the person and whether they use proven aids. Choose the approach you will stick with and get support.
Can Hold90 replace NRT?
No. It is a craving moment tool alongside whatever medical plan you use.

接下來的 90 秒就夠了

打開 Hold90，寫下理由，扛過第一波。

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