Getting started · 5 min read
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.
Sources & scope
General information, not personal medical advice. This guide has not been clinically reviewed. Public-health sources inform the educational content; they do not endorse Unheated.