For many people, vaping seemed like the perfect way to wean themselves off cigarettes until they could stop smoking entirely.
However, what’s ultimately happened is that cigarette smokers have continued to vape, and aggressive marketing of fruity flavours and colourful packaging have brought new smokers into the mix who’ve never even touched a cigarette (often because they’re too young to buy them!). According to data from Action on Smoking and Health, roughly 11% of adults vape. That’s roughly 5.6 million people, which is a pretty high number. What’s crazier is that a staggering 20.5% of kids have tried it at least once, and 7.6% are continual users. In other words, it’s clear that vaping has a serious hold on many people, young and old, and if you’re one of them, you might be thinking about quitting. It’s not easy, but you can do it — here’s how to get started.
1. Start with your “why.”
Before diving in, think about why you really want to quit. Is it about your health? Saving money? Or maybe setting a better example? Write it down or keep a note on your phone to remind yourself. Having a strong reason behind your decision helps keep you grounded, especially when cravings kick in. When the urge to vape hits, looking at your reasons can remind you why you’re doing this, helping you push through the tough moments.
2. Set a quit date and commit to it.
Choose a date within the next two weeks to stop vaping, and mark it on your calendar. This gives you enough time to mentally prepare, but also adds a bit of pressure to get moving. By setting a specific date, you’re turning the idea of quitting into an actual plan, making it easier to commit. It’s way easier than saying, “I’ll quit tomorrow” and letting it drag on forever.
3. Know and understand your triggers.
Notice when and why you reach for your vape. Is it stress? Boredom? Or just a habit when you’re hanging out with certain people? Understanding your triggers gives you a clear idea of what’s driving you to vape, and it helps you come up with strategies to avoid or deal with them. For example, if stress is a trigger, try something else to relax, like deep breathing or going for a quick walk. The more you understand your own habits, the easier it is to break the cycle.
4. Replace vaping with a healthier habit.
Find something to do with your hands or mouth that doesn’t involve nicotine. Whether it’s chewing gum, sipping water, or even fiddling with a stress ball, distracting yourself from cravings helps take the edge off. Replacing vaping with something else is all about retraining your brain and building new habits, step by step.
5. Try nicotine replacement therapy (NRT).
Nicotine patches, gum, and lozenges are all more accessible than ever, and they can help ease withdrawal symptoms by giving your body a little bit of nicotine without the harmful chemicals in vapes. Using NRT doesn’t mean you’re not trying hard enough — in fact, it’s a proven tool that boosts your chances of success. Pair it with other strategies for the best results.
6. Clean up your online spaces.
If you’re part of any subreddits or follow social media accounts that make vaping feel normal, it might be time to unfollow or leave them. The less you’re exposed to vaping, the less likely you are to be tempted. Instead, follow accounts or join groups that focus on quitting or healthier living. Surrounding yourself with positive influences can make a huge difference when you’re trying to stay on track.
7. Build a support system.
Tell your friends and family that you’re quitting. They’ll be there to cheer you on, and they’ll also understand if you need a little extra patience during the process. You can also join support groups, either online or in person, where you can talk with other people who are in the same boat. Sharing your struggles and successes can help you feel less alone on your journey.
8. Use tech to help you quit.
There are so many apps out there now to help you quit vaping. Apps like Quit Genius or MyQuit Coach can give you tips, track your progress, and even send motivational reminders to keep you going. These apps can turn your phone from a source of temptation into a helpful tool, reminding you how far you’ve come and how much money you’ve saved.
9. Keep your hands and mouth busy.
A big part of vaping is the physical habit — holding something in your hand or mouth. So, have some alternatives nearby, like stress balls, toothpicks, or water bottles, to mimic the action without reaching for your vape. Breaking the muscle memory takes time, but these small swaps can help make the transition easier.
10. Change your routines that involve vaping.
If you’ve got certain routines where you always vape — like during your morning coffee or while scrolling on your phone — try mixing things up. Maybe try a different drink or spend that time doing something active, like a short walk. Breaking the link between certain activities and vaping is key. New routines will help make vaping feel less automatic.
11. Plan for cravings before they hit.
Cravings will happen — they’re part of the process, but they’re temporary, and you can handle them. Have a plan in place for when they strike. Whether it’s chewing gum, taking deep breaths, or stepping outside for a quick walk, knowing what to do when cravings hit will make them less overwhelming. Just remind yourself that each craving you resist brings you one step closer to quitting for good.
12. Reward yourself for your wins.
When you hit a milestone — whether it’s one day, one week, or one month without vaping — reward yourself! Use the money you would’ve spent on vaping for something you’ve been wanting or treat yourself to a special experience. Celebrating your progress helps keep you motivated. Each milestone is proof that you’ve got what it takes to stick with it.
13. Be nice to yourself if you slip up.
Quitting isn’t always a smooth ride, and if you slip up, don’t beat yourself up. If you vape again, take a deep breath, figure out what caused it, and get back on track. It’s all about progress, not perfection. Every step you take — even if it’s two steps forward and one step back — is still progress. You’re doing something tough, and that’s worth recognising.
