Week by week
Limit is pouches a day; gap is the minimum time between two pouches.
| Week | Limit | mg | Gap |
|---|---|---|---|
| Now | 5 | 6 | — |
| 1 | 4 | 6 | 3 h 15 min |
| 2 | 3 | 6 | 4 h |
| 3 | 2 | 3 | 4 h |
| 4 | 1 | 3 | 4 h |
| Quit day | 0 | — | — |
Halfway through, the plan steps you down to 3 mg, about half the strength, on top of a smaller count. Buy the 3 mg cans before week 3 starts, so the switch doesn't depend on willpower at the store.
What it does to your numbers
- Nicotine: from 30 mg a day now to 3 mg a day in week 4: 90% less, before quit day even starts.
- Money: 5 a day is about $692 a year at $5.69 a can of 15. The taper alone skips 70 pouches, about $27 kept in four weeks, and from quit day the whole $692 a year stays with you.
Prices vary a lot. Put your own in the cost calculator.
Make it work
- Log every pouch. If the count creeps up, you see it in a day, not a month.
- Respect the gap. If a craving hits before the next one unlocks, give it 90 seconds first. Craving SOS walks you through it.
- Set the quit date before you start, and plan the night before it: toss the last can, stock gum or 0 mg pouches, tell one person. More on quit day.
Questions
Can I stretch it past four weeks?
The plan stops at four weeks because a taper with no end date tends to drift. If a week goes badly, the Snuff Out app lets you add two days after a slip, up to five weeks in total.
What if I go over the limit one day?
Log it and go back to the plan the next day. One day over doesn't reset anything.
What does withdrawal feel like at the end?
Usually it peaks in the first three days after quit day and fades over two to four weeks. See the day-by-day timeline.
Not your numbers?
Other plans at 6 mg: 10 a day, 15 a day, 20 a day, 25 a day. Or 5 a day at 3 mg. For your exact count, strength and start date, use the free generator. Why the strength step comes halfway: Zyn 3 mg vs 6 mg.