Getting started
How to quit IQOS or glo: make your first plan
If your day has started to revolve around the next stick, a useful first step is to make the routine visible. You do not need a perfect record or a dramatic promise. You need a starting point and a next step you can follow.
Start with the habit you actually have
Write down the heated tobacco products you currently use, how many sticks you use on a typical day, and any cigarettes, vapes or other nicotine products you use alongside them. Keep those categories separate: a stick is not a puff, and counting sticks does not measure a precise dose of nicotine.
If you do not know your usual count, look at your recent pack purchases and begin a simple daily record. Note gaps rather than assuming an unrecorded day was tobacco-free. A useful baseline reflects your life as it is now; it is not a target you need to keep reaching.
Choose a direction you can describe
You might decide to stop on a chosen date, or use a structured reduction period leading to a last-stick date. A clinician or local quit service can help you choose an approach and discuss treatment options. The app’s schedule is a planning tool, not a medically prescribed taper.
In Unheated, reduce first shows daily ceilings and a planned last-stick date. Quit now starts from stopping, while already quit lets you record a quit attempt already underway. Whichever you choose, write down what tomorrow will look like. A ceiling means “no more than,” not “try to reach.”
Prepare for two familiar moments
Pick two situations you associate with a stick: the first coffee, finishing lunch, a work break or the journey home. Decide in advance what you will do when each arrives. A plan such as “after lunch, I will leave the table and take a short walk” is easier to act on than “I will try harder.”
Smokefree.gov recommends planning for triggers and having alternatives ready. These resources address smoking and nicotine use broadly; they do not establish that Unheated or a particular heated-tobacco schedule is clinically effective.
Make the record useful, even on difficult days
Log honestly, review what happened, and confirm a day only when the count is complete. If you use a stick after stopping, note the situation and return to your plan. A record can help you identify a difficult time of day without turning it into a judgment about you.
An app cannot see an unlogged stick or know how you feel. Bring persistent withdrawal, repeated difficulties or questions about medication to a healthcare professional. Ask someone you trust for practical support, such as joining you for a break that does not involve tobacco.
Your first-day checklist
Choose your direction, record your usual use, pick two trigger situations, and prepare one alternative for each. Set a time to review the day. Keep your reason somewhere you will see it.
Unheated brings the stick record, plan and a free three-minute craving pause together on your iPhone. The aim is a clear next action, with professional support alongside it when you need it.
Further reading
General information, not personal medical advice. These guides have not been clinically reviewed. The references do not imply endorsement of Unheated.
Smokefree.gov — Build My Quit PlanWHO — Quit todayAll guides
A craving plan for the moments you usually reach for a stick →
Heated tobacco, cigarettes and vapes: why the distinction matters →