Your guide to quit vaping

Start by making a list of all the reasons you want to quit vaping. Whether it’s for your health, saving money, or improving your fitness, reminding yourself why you’ve made the decision to quit can help to keep you motivated. Especially on tough days.

Track your daily routine – morning, afternoon and evening – to note when and where you typically vape. Are there specific times, situations, or emotions (like stress or boredom) that trigger your cravings. Understanding your triggers will help you develop strategies to avoid them.

Vaping is often tied to habits. If you vape in the morning, try changing your routine, perhaps take a shower first or enjoy a hearty breakfast. If you vape after meals, replace that habit with something else like a walk or cleaning up. Making it harder to access your vape can also help. Put it in a different room, or in the boot or your car when going out and about.

Set a quit date that gives you enough time to prepare mentally and physically. This will help you get organised and boost your confidence. Commit to a date that feels realistic but motivating.

If you’re using a vape with nicotine, try to reduce the strength over time. If you’re using 6mg of nicotine, try reducing to 3mg, then 0mg as you approach your quit date. This can help your body adjust.

Changing the flavour of your vape juice can help disrupt your current vaping routine. A new flavour can make the experience feel less like a habit and reduce your reliance on it.

If cravings are tough to manage, NRT products like patches, gum, or lozenges can help. Visit your local pharmacy for advice on which NRT product is best for you and start using it to ease withdrawal symptoms.

Reduce temptation by keeping your vape out of sight, don’t keep it within arm’s reach or in places where you can see it. It can help to reduce the chance of automatically reaching for it.

Exercise is a great way to distract your mind and reduce cravings. You don’t need to run a marathon (unless you want to!), simple activities like walking, cycling or even dancing around your living room can help. YouTube has lots of free, fun workouts that can be done at home.

Keep your hands and mouth busy by chewing gum, sucking on sugar free mints, or sipping water. You can also try using a stress ball, doing puzzles, or colouring to keep your hands occupied and avoid reaching for your vape.

Focus on what you’re gaining, not what you’re giving up. When you reach milestones, reward yourself with something special. Whether it’s a treat or a fun activity, having something to look forward to will help you stay motivated.