Where the rule comes from
Stop-smoking clinicians have used "the four Ds" for decades: delay, deep breath, drink water, distract. Delay works because cravings are time-limited.
Modern apps make that delay concrete. A visible timer beats telling yourself "just wait" with no end point.
What happens in those three minutes
Minute one: urge spikes, body expects nicotine. Minute two: restlessness peaks. Minute three: intensity usually drops if you have not used.
Not every craving disappears perfectly at 180 seconds, but most become manageable enough that you can decide your next move calmly.
What to do while the timer runs
Move, walk to another room, stand outside, wash your hands. Change context so the trigger loop breaks.
Quitt adds short AI messages during the timer so you are not alone with your head. Read them, breathe, let the countdown finish.
Stack small wins
One timed craving is a win. Ten in a day is a strong day. A week of wins builds evidence that you can get through without nicotine.
Quitt tracks streaks and cravings so you see progress beyond "days since last cigarette." £6.99/month for the timer, AI, plan, and community.