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Quitting all tobacco products is the best thing you can do for your health. Whether you smoke cigarettes, vape, or do both, creating a personalized quit plan makes it easier to stay on track, get through hard times, and quit for good.
Pick a day in the next two weeks. This will give you enough time to prepare. Pick a date that isn’t already likely to be a stressful one.
If you're not ready to set a quit date, you can still make a quit plan or explore other resources.
Estimate how much, on average, you spend on vaping in a week. Include everything: vapes, pods, vape juice, etc. You’ll find out how much money you can save by quitting.
Knowing your reasons for why you want to quit vaping can help you stay motivated and on track, especially in difficult moments.
My reasons for quitting:
After you stop vaping, certain places, situations, and feelings can make it hard to stay vape-free. Use this list to find what makes you want to vape. We’ll give you strategies that will help you stay in control.
Choose strategies and tools to help you quit. When preparing to quit, set yourself up for success by thinking about who in your life you will reach out to for support, how you will get expert help, and how you will distract yourself when you have the urge to vape. This will keep you on track and boost your chances of quitting for good. Your quit plan will have more information on the options you select and how to get expert help.
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Today is your quit day! Use this quit plan with tips and motivation to guide you through your quit attempt. The most important thing is that you don’t vape today—not even once. Quitting can be easier when you are ready to face any challenges that come your way. We have information to help you learn how to quit vaping and get through your first day.
Tomorrow is your quit day. Use this time beforehand to review your quit plan and take steps to get ready. Quitting can be easier when you are ready to face any challenges that come your way. We have information to help you learn how to quit vaping and get through your first day. The most important thing is that you don't vape tomorrow—not even once.
Use this time before your quit day to review your quit plan and take steps to get ready. Quitting can be easier when you are ready to face any challenges that come your way. We have information to help you learn how to quit vaping and get through your first day. The most important thing you can do on your quit day is to not vape—not even once.
Quitting is the best action you can take to protect your health, but maybe you’re not ready to take that step today. We are glad you want to learn more about quitting and how it might look for you. This plan will be here when you’re ready to try to quit.
We calculated what you’ll save by quitting. Take a moment to think about the specific things you’ll do with the extra money.
1 week vape-free: weekly savings
1 month vape-free: monthly savings
1 year vape-free: yearly savings
Triggers are the feelings and situations that may give you the urge to vape. You may not be able to avoid all the things that remind you of vaping when you quit. Planning ahead for these difficult situations can help you stay on track. We have strategies to try and you may think of more. Keep trying until you find what works for you.
It can be hard to see other people vape after you quit. It might help to make some changes to who you spend time with or follow on social media, at least for a little while. It will get easier to handle social situations that make you want to vape if you give it some time.
Here are some temporary changes you can make to cope with or avoid triggers:
Avoid places where people vape. Explain to your family or friends that you’re not avoiding them, but that you’re avoiding situations that might make you want to vape.
Take a break. Unfollow social media accounts that share vaping content, and block/unsubscribe from texts or emails that send you links about vaping products.
Ask people not to vape around you, or at least ask them not to offer to let you use theirs. If someone offers you a vape, tell them, “No, thanks, I quit.”
When you quit vaping, your body and brain must get used to going without nicotine. This is called nicotine withdrawal. It feels different for everyone, and the feelings can be uncomfortable. The longer you go without vaping, the more your body can get used to being nicotine-free.
Here are ways to cope without vaping:
There may be times each day when you vape as part of a routine activity. You may not even think about it – you just do it. Be aware of these situations and break the links between these daily routines and vaping.
Managing your triggers:
Many people vape to enjoy a good mood or escape a bad one. Vaping is not a good way to cope with feelings. If you are stressed or anxious, whatever is causing it will still be there after you vape.
Try these ways to handle stress and emotions:
Over time, you’ve built up patterns and routines around vaping – especially if you vape during many different activities or frequently throughout the day. Knowing your vaping behaviors – like when and where you typically vape – may help you prepare for situations that make you want to vape and avoid them.
What Are My Vaping Patterns? Ask yourself the following questions to help you understand your vaping patterns and behaviors. Writing it down can help you organize your thoughts:
My craving strategies:
Drinking a glass of water.
Eating something crunchy, like carrots, apples, or sunflower seeds.
Taking 10 deep breaths.
Getting some exercise.
Playing games on my phone or listening to a podcast or audiobook.
Texting or talking with someone who supports me.
Going to a place where vaping isn’t allowed.
I will find other ways to distract myself.
Get more tips.
I will:
Share my plans to quit with people important to me. Tell them your quit date and ask for their support. Be specific about what you need from them. You could say, "When I’m having a craving, it helps when you distract me from it,” or “It makes me feel bad when you bring up a time when I slipped and vaped again."
Find a quit buddy. If there’s someone close to you who vapes, ask them if they want to quit with you. It could be helpful to have someone who understands the challenges of becoming vape-free. Plan vape-free activities together and celebrate your successes.
Ask for advice or support from someone who has successfully quit. Ask them what helped them, what surprised them, and what challenged them. See if they are willing to check in on you to hold you accountable.
Connect on social media with other people who are quitting vaping. Get inspiration and encouragement from a community of people who are going through the same things as you. Smokefree’s communities are here for you.
Reach out for other support. No matter who it is you get support from, reaching out to people close to you is an important part of building your team.
Learn more about how to build my team.
Ask for help from a doctor or health care professional. Discuss your plans to quit and ask how they can help you manage your nicotine withdrawal symptoms or other quitting concerns. Medications like nicotine replacement therapy (NRT), varenicline, and bupropion are used to help people quit smoking cigarettes. These medications can help reduce cravings and other nicotine withdrawal symptoms. The Food and Drug Administration has not approved these medications to help people quit vaping, but if you are struggling with quitting, talk with your doctor or another health care professional about your challenges and whether medication might be right for you.
Call a quitline to talk one-on-one with a trained counselor to help me quit. It’s free and confidential.
My State Quitline Timing Varies by State English: 1-800-QUIT-NOW (1-800-784-8669) Spanish: 1-855-DÉJELO-YA (1-855-335-3569)
The National Cancer Institute Quitline Available Monday-Friday, 9 a.m.-9 p.m. Eastern English and Spanish: 1-877-44U-QUIT (1-877-448-7848)
Reach out for other expert advice. Getting help is free and can increase your chances of quitting for good. It’s common to think you need to “tough it out” or “go it alone,” but these ideas are false. People who get support and advice from experts and talk to their health care providers about quitting are more likely to quit and stay quit.
When quitting feels tough, think back on the reasons quitting vaping is important to you.
When quitting feels tough, think back on the reasons why quitting vaping is important to you.
Try these steps:
Download My Quit Plan
Take our quiz to find out. You’ll also learn how vaping affects your life and what you can do about it.