Your quit vaping plan

Quitting vaping is a journey, and with the right plan, you can achieve your goal. Take a step-by-step approach and build a plan to quit vaping that fits your needs and increases your likelihood of success. Let's get started.

Step 1: Set your quit date

The first step is to set a specific quit date. Choose a date within the next two weeks, so you have time to prepare but not too much time to second-guess yourself. Mark it on your calendar and do your best to commit to it. 

Top tip – Pick a date where you won’t be under too much pressure but have something to distract yourself with, for example a day that you have a movie date with a friend.  

Step 2: Work out your reason

Why do you want to stop vaping? Everyone has a different reason. Focusing on why you want to stop vaping can help you keep on track during the tougher times. There is no right or wrong reason, all that matters is what is important to you. Some common reasons are:

• I feel like vaping is controlling me

• I want to improve my wellbeing

• My partner and I are having a baby

Top tip - Write down your reasons somewhere you will see them. You could put them on the fridge or save them as your phone wallpaper! 

Step 3: Work out why you vape 

Reflect on the situations or emotions that lead you to vape, your triggers. Is it stress, socialising, boredom, or something else? Write these triggers down. Next to each trigger, write down how you might manage it without reaching for a vape.

Top tip – When you come to a moment that would usually trigger you to vape, try and substitute with a different behaviour that distracts your mind. For example, if your morning coffee was a trigger, try to have tea or treat yourself to a matcha latte instead! 

Step 4: Work out your support network

Once you’ve worked out your reasons for quitting, and you've identified your triggers, the next step is to think about what supports you can put in place to help you quit, and stay quit. With a bit of planning, you can be sure you'll have the tools and resources you need to achieve your quitting goal:

• You don’t have to face your quitting journey alone. Reach out to friends or family for help and encouragement. This guide on breaking free from smoking and/or vaping for you and your loved ones can help

• Talk with your doctor for guidance and extra support

• Make use of Quitline! Quitline is a free counselling service that can help you along your quitting journey. Quitline counsellors can work with you on your quit vaping plan. They can help keep you motivated, stay on track and give you tips and tricks you may not have thought of. They're here for you, and there are many ways you can contact them.

• Check out the My QuitBuddy app: My QuitBuddy is an app that helps you get, and stay, smoke-free and vape-free. It provides helpful tips to overcome cravings and tracking systems to chart your progress. My QuitBuddy gives you the facts you need to understand the impacts smoking and vaping have on your health.

Top tip – Plan to spend time with people who encourage you and make you proud of your decision to quit vaping. And give Quitline a go!

Step 5: Reward Yourself 

Quitting vaping is a journey that deserves recognition and celebration! Plan small rewards for yourself as you reach milestones, such as a week or month without vaping. Celebrate your progress and stay motivated. 

Top tip – Book yourself in for a new fitness class with the money you saved from not buying a vape. 

Creating a personalised quitting plan is a great step toward a healthier, vape-free life. By following these steps and seeking support, you can overcome the challenges and achieve your goals.

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 February 2024