How to practise quitting

You know the saying ‘practice makes perfect’? Well, it’s as true for people preparing to quit as it is for athletes and musicians.

Saying no to smoking or vaping helps you understand how quitting feels, so you’ll be better prepared to deal with these feelings when you quit.

How to practise before quitting:

• Try a smoke/vape free day. There's no pressure. Give it a try. Often people end up just quitting after stopping for a day. 

• Try not to smoke or vape in situations you normally would, like at the pub, on work breaks, or with your morning coffee.

• Try a new way of dealing with stress (such as going for a walk or calling a friend). By the time you're ready to quit, you’ll know what to do in tricky situations.

• Make your home and car smokefree.

• Say no when people offer you a cigarette or vape.

• Don't carry a lighter.

• Make smoking or vaping less enjoyable, e.g. only smoke or vape outside near the rubbish bin, not inside with friends or with a drink or sitting down.  

• Hold cigarettes between different fingers or your vape in a different hand so it feels strange.

The more strategies you have for dealing with triggers, the more likely you will succeed at quitting. Try a few of the above changes, then set a quit date and go for it.

Quitline can help you prepare

Quitline counsellors can offer you free advice and support to help you stop smoking and/or vaping. They will work with you to help you build and keep up your motivation, create a plan that works for you, and guide and encourage you along the way. Quitline counsellors can also support you if you are using vapes to stop smoking. 

There are many ways to get in touch with Quitline 13 7848:

Please note, this information is for general use only.  Please consult your health professional for further advice.  

If you would like to provide feedback, please contact quit@quit.org.au 

Last updated March 2024