d = 0.40
Monitoring progress increased goal attainment
138 studies, 19,951 people. The effect was larger when progress was recorded in writing.
A quit and cut-down plan for iPhone
This time, you don't have to quit alone
Purrpose is a daily plan for smoking, alcohol, vaping, sugar or caffeine. Penny is by your side: a long-haired cat who waits for you on her porch.
Coming soon to the App StoreHow it works
- No account
- No ads
- No tracking
- Pause is free
How many times have you tried?
You have probably tried to quit smoking, drinking or late-night scrolling more than once. Often the problem is not willpower but the lack of a plan: nothing is ready for the moment the craving hits.
Thinking everything is lost after one missed day is part of the same loop. You do not need to feel guilty to start again.
How it works
- 1
Pick your goal
Quit completely, cut down with a weekly limit, or take a break for a while. If you cut down, your limit comes down slowly at the pace you pick.
- 2
One minute each morning
Tell Penny about yesterday. See your weekly limit, or how many days you have stayed away.
- 3
When a craving comes: Pause
A one-minute breathing break. Penny purrs, your phone hums gently, and your reasons and your plan for hard moments are read back to you. Pause is always free.
- 4
Penny's road
On days you keep your purromise, Penny visits a new place in the village. The fish you earn buy her toys in Home.
- 5
Your progress
Days, how many fewer, money kept, and what changes in the body, with sources. General information.
Try it
Clear the smoke with a wand
Slide how many you have a day, then sweep the wand over the face or press Quit. That is what Purrpose is for: clearing the cloud, not blaming you.
An illustration, not a health measurement.
Drag the wand
This time, Penny is with you
Penny doesn't scold or judge. She waits. Each morning you tell her about yesterday in one minute. On days you keep your purromise, she visits a new place in the village and brings you something small.
The point is not to shame you. It is to get you into a one-minute habit of logging.
Meet Penny
The cat waiting on the porch. All real footage.
- Waits
- Slow blink
- Yawns
- Sleeps
- Makes a promise
What is behind the plan and the log?
These numbers come from published studies. There is no trial of Purrpose itself; the studies test similar methods.
10.7% / 4.9%
Quitting smoking with and without if-then plans
A review of 12 studies. A small but real difference; weaker for alcohol.
~23 g
People using digital tools drank less per week
57 studies, 34,390 people. Evidence of moderate quality.
Health information is general, not medical advice. If you drink heavily, ask a doctor before stopping suddenly.
Which habits is it for?
They all work the same way: a goal, a morning log, a plan for hard moments.
- Alcohol
- Smoking
- Vaping
- Sugar
- Junk food
- Caffeine
- Late-night phone
- A habit of your own
Clear prices, no surprises
No trial and no hidden charges. The morning check-in, the Road, Home and Progress come with a plan.
Monthly
$12.99 / month
Renews monthly unless cancelled at least 24 hours before the period ends. Cancel anytime in iPhone Settings.
6 months
$39.99 once
Paid once and does not renew. You get a reminder when the six months end.
Pause and Penny
Free always
They stay open without a plan. Your logs are not deleted when a plan ends.
Payment is charged to your Apple Account. Prices shown in US dollars; the App Store shows the local price in other countries. Read the terms
Your data stays on your phone
No account, no ads, no tracking, no analytics. Your habit, goal, reasons and daily logs live only in storage on your phone; we cannot see them. If you write us a support message from the app, that message (and any photo you attach) is stored on our server, and you can delete it from the app at any time.
Guides: sourced and plain
Short articles on quitting and cutting down, each with its sources.
How to quit smoking with a plan: abrupt or gradual?
The comparisons say a quit date matters. One trial favoured quitting abruptly, while a 51-study review found no difference between the two routes.…
ReadCut down or quit? Different answers for smoking and alcohol
The answer depends on the substance. With smoking there is no known safe level, so the goal should be quitting completely. With alcohol, lowering the…
ReadHow to drink less: a weekly limit, standard drinks and keeping a log
People using digital tools drank about 23 grams less per week on average. To measure, know that a standard drink differs by country: the most common…
ReadWhat to do when a craving hits: a one-minute pause and what the sources say
We found no source for how many minutes a craving lasts, or for slow breathing reducing it. The small evidence we have says watching a craving…
ReadIf-then plans: a small but real difference
If-then plans seem to make a small but real difference. In smoking reviews, quitting was 10.7% against 4.9%. For alcohol the effect is small and…
ReadHow long does a habit take? The 21-day myth and the real range
There is no fixed number of days. In Lally's study, reaching 95% of peak automaticity took 18 to 254 days. A 2024 review found a median of 59 to 66…
Read
Frequently asked questions
What is Purrpose?
Purrpose is a daily plan on iPhone to quit a habit or cut it down. Each morning you tell it about yesterday in a minute, and when a craving comes you take a one-minute breathing break in Pause. A cat called Penny keeps you company.
Is Purrpose free?
Pause and Penny are always free. The morning check-in, the Road, Home and Progress come with a plan: a monthly subscription or a 6-month plan paid once. There is no trial and no hidden charge.
Does the 6-month plan renew automatically?
No. It is paid once and does not renew. The monthly subscription renews unless it is cancelled at least 24 hours before the period ends.
How do I cancel my subscription?
On your iPhone: Settings, your name, Subscriptions, Purrpose. In the app, My plan then Manage subscription goes to the same place.
Which habits can I use it for?
Alcohol, smoking, vaping, sugar, junk food, caffeine, late-night phone use, or a habit you choose yourself.
Where is my data stored?
Only on your phone. There is no account and your logs are not sent to us or to any other server. The one exception is a support message you write to us: it and any photo you attach are stored on our support server and removed with "Delete my data". If you delete the app, everything on the phone is deleted.
Does Purrpose give medical advice?
No. The health information in the app is general and shows its sources. It is not medical advice; make your decisions together with a health professional.
What if I drink heavily?
If you drink heavily, ask a doctor before stopping suddenly. A limit is a reduction target, not permission.
Is cutting down on cigarettes enough?
According to the 2018 review by Hackshaw and colleagues, there is no safe level of smoking for cardiovascular disease. Use cutting down as a step towards quitting. See the guide for details.
Who is it for? What does it run on?
It is for adults aged 18 and over, and runs on iPhone.
Penny is waiting
You can start without making an account.
Coming soon to the App Store
