Open FreeAir Coach in your mobile browser at app.freeaircoach.com. For the best experience, add it to your home screen — it will work and look exactly like a native app.
You can open this User Manual at any time directly from within the app — no need to remember a separate URL.
You can also share this manual directly with others using the link: app.freeaircoach.com/user-manual.html
Your command center — shows real-time progress and gives quick access to every feature. Everything you need is one tap away.
| Card | What it does |
|---|---|
| 🆘 DEADS NOW | Instant craving emergency guide — opens the DEADS strategy immediately |
| 🎮 PLAY GAME | Opens the Memory Match game to distract from cravings |
| 🤖 ASK COACH | Opens your AI coach for immediate support |
| 📋 LOG IT | Quickly log a craving while it's happening |
| Stat | Calculated from |
|---|---|
| Days Free | Days since your quit date |
| Cigs Avoided | Days × your average cigarettes/day |
| Money Saved | Cigs avoided × price per cigarette |
| Cravings Won | Logged cravings you resisted |
Scroll down on the Home screen to see your real-time body healing timeline:
Tap DEADS NOW the moment a craving strikes — also accessible from the PLAN tab. Every craving peaks and passes within 3–5 minutes. You do not need to act on it. Work through each letter until the urge subsides.
| Letter | Strategy | Example |
|---|---|---|
| DDelay | Set a 5-minute timer and do nothing | "I'll wait until 3:15 before deciding" |
| EEscape | Physically leave the trigger location | Walk out of the break room, go to a different floor |
| AAvoid | Stay away from known trigger environments | Skip the smoking area, avoid the front entrance |
| DDistract | Engage your hands and mind with something else | Play the Craving Game, call a friend, do 10 push-ups |
| SSubstitute | Replace the cigarette with an oral substitute | Water bottle, sugar-free gum, toothpick, celery straw |
Tap LOG in the bottom nav. Track every craving — even the ones you smoke. Each log builds your personal pattern insight so your AI Coach can give you better advice.
| Field | What to Enter | Example |
|---|---|---|
| Trigger | What situation preceded the craving | "After dinner", "Stressful meeting", "Driving" |
| Intensity | Slide to rate 1–10 (1=mild, 10=overwhelming) | 7/10 for a strong after-dinner craving |
| Emotion | Your emotional state when the craving hit | Stressed, Bored, Anxious, Happy, Tired |
| Situation | Social context | Alone, With friends, At work, After alcohol |
| Location | Where you were (optional) | Home, Office, Car, Restaurant, Bar |
| Did you smoke? | Honest answer — no judgment | Tap "No, Resisted" or "Yes" |
💡 Why log even when you slip? Honest logs help your AI Coach identify your specific high-risk patterns and give you personalized strategies. Logging a slip is progress, not failure.
| Field | Entry |
|---|---|
| Trigger | Stressful phone call with my boss |
| Intensity | 8/10 |
| Emotion | Anxious |
| Situation | At work, alone |
| Location | Office parking lot |
| Did you smoke? | No, Resisted 💪 |
Tap PLAN in the bottom nav. Your evidence-based 2-week countdown plus clinical tools. The plan adapts based on your readiness stage.
The plan adapts based on where you are in your quit journey:
| Stage | Description | What the Coach Does |
|---|---|---|
| Pre-contemplation | Not thinking about quitting yet | Builds awareness of smoking impacts |
| Contemplation | Thinking about quitting | Weighs pros/cons, resolves ambivalence |
| Preparation | Planning to quit soon | Creates quit plan, sets date |
| Action | Currently quitting | Active CBT strategies, daily support |
| Maintenance | Quit > 6 months | Long-term relapse prevention |
| Tab | Content |
|---|---|
| 📅 2-Week Plan | Day-by-day countdown with specific actions for each phase of quitting |
| 🆘 DEADS | The DEADS emergency craving strategy (see Section 3) |
| 🏆 Rewards | Track milestones and celebrate your wins with points |
| 💊 Medications | Evidence-based medication information (Varenicline, Bupropion, NRT) — always consult your doctor |
| Days | Action |
|---|---|
| Day 14 | Set your quit date. Start Varenicline or Bupropion (needs 1–2 weeks) |
| Days 13–10 | Track every cigarette: when, where, why. Delay each by 5 minutes |
| Days 9–7 | Relocate tobacco to inconvenient spots. Begin nicotine fading (reduce 50%) |
| Days 6–4 | Build Emergency Kit. Tell family and friends your quit date |
| Days 3–2 | Plan new behaviors for each trigger. Plan Day 0 rewards |
| Day 1 | THE PURGE — Throw away ALL tobacco, lighters, and ashtrays |
Tap COACH in the bottom nav. Your personal AI quit-smoking coach, available 24/7. Powered by Claude AI, grounded in CBT, Motivational Interviewing, and ACT principles.
Hello! I'm your FreeAir Coach AI — built on CBT, Motivational Interviewing, and ACT principles. I'm here 24/7 to support your quit journey. What's on your mind?
The coach receives your first name, days smoke-free, your known triggers, and your readiness stage. This makes every response personally relevant — not generic advice.
| Prompt | Best time to use |
|---|---|
| "I'm having a craving right now 🚨" | When an urge hits — get immediate coping strategies |
| "I slipped and smoked 😔" | After a slip — get compassionate relapse management |
| "I haven't smoked today! 🎉" | To celebrate wins and reinforce motivation |
| "What is the DEADS strategy?" | To learn or review the emergency craving tool |
| "I'm stressed and want to smoke" | Stress-triggered cravings — get CBT reframing |
| "Should I try medication?" | To learn about Varenicline, Bupropion, or NRT options |
Tap RELAX in the bottom nav. Six guided sessions designed to carry you through any craving window. Remember: every craving peaks and passes within 3–5 minutes.
| Session | Duration | Best For |
|---|---|---|
| 🌊 Urge Surfing | 4 min | Riding a strong craving — observe it without acting |
| 💨 Craving Breathing | 3 min | Immediate calming — slows heart rate and anxiety |
| ⚡ 2-Minute Reset | 2 min | Quick reset when you're busy and a craving hits |
| 🌿 Stress Release | 5 min | Stress-triggered cravings — progressive muscle relaxation |
| 🌙 Nighttime Calm | 5 min | Evening cravings and trouble sleeping smoke-free |
| 🆘 Emergency Craving Break | 90 sec | Ultra-fast intervention for an overwhelming urge |
Tap GAME in the bottom nav. Beat the 3–5 minute craving window by playing Memory Match — engaging your hands and mind is one of the most effective craving strategies.
Memory Match engages your working memory and visual attention — two cognitive functions that directly compete with craving urges. Research on visual-spatial cognitive tasks (Skorka-Brown et al., Addictive Behaviors, 2015) shows that brief concentration-demanding activities can meaningfully reduce craving intensity. The 3–5 minute game window aligns perfectly with the natural craving arc.
One cigarette ≠ relapse. It's data.
🔒 Your health data is stored only on your device. FreeAir Coach does not maintain a database of your health information on our servers. AI Coach messages are processed by Anthropic's API under their privacy terms and are not retained on our servers. The app is subject to the FTC Health Breach Notification Rule (16 CFR Part 318). This app is separate from Washington Metro Sleep Institute clinical services.