I’m ready to quit. How do I start?

So, you’re ready to quit smoking or vaping – congratulations! Here are some ideas for getting started and getting prepared.

Making the decision to give it a go is a huge step: well done! Before you dive in, here are some steps you can take to help you succeed.

1. Give Quitline a call

Our experienced Quitline counsellors can give you advice and tips and help you develop a plan to stop smoking or vaping. They can also support you if you're using vapes to quit smoking. Learn about how Quitline helps

2. Speak with your doctor or pharmacist

It's a good idea to speak with your GP or pharmacist. They can advise if any medications are appropriate to help you stop smoking and/or vaping. 

3. Set a quit date (and try to stick to it)

Setting a quit date can help you feel like you're taking control. It gives you time to prepare. But if you don't stop on your quit date, don't worry. It's not a test. It's just a way of helping you focus and giving you time to put your plans into action. Just choose another time and have another go.

Read more about setting a quit date. 

4. Learn what to expect in the first few weeks

Consider how you’ll deal with triggers, cravings and feelings of nicotine withdrawal before they strike.

5. Take the pleasure out of smoking or vaping to make it easier to say goodbye

Here are some ideas to try before your quit date:

• Change where you smoke or vape. If you like to do it while sitting down outside in the sun, try forcing yourself to stand instead of sitting and do it near the rubbish bin or in the laundry – somewhere you don’t particularly enjoy being. 

• Change when you smoke or vape. Like to smoke or vape after dinner? Or with a coffee in the morning? Try to break this link by doing it before dinner or later in the morning without the coffee to see how you go. 

6. Other ways to prepare for quitting:

• Make your car or home smoke and vape free.  

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

• Try some of our distract me tips.  

• Try a day without smoking or vaping. (Some people even quit for good after a break for a day.) 

For help with any of these and more, call Quitline. Alternatively, there are many ways to get in touch with Quitline, including webchat and more:

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