If you are thinking about quitting vaping, you are not alone. Whether you started to stop smoking or picked it up socially, it is common to reach a point where you want to move on from nicotine completely.
Quitting vaping takes commitment and a bit of planning, but with the right approach, it is absolutely doable. This guide walks you through a realistic way to stop vaping that fits your lifestyle and helps you stay in control.
Step 1: Decide why you want to quit
Having a clear reason helps keep you focused. Your reason might be:
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Feeling dependent on nicotine
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Wanting to improve your health or fitness
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Saving money
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Protecting your teeth and lungs
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Setting an example for friends or family
Write it down or keep it in your phone. You might need to look at it on days when quitting feels tough.
Step 2: Understand your habits
Vaping becomes part of your routine. Start by noticing:
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When and where you reach for your vape
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Whether you use it more out of boredom, stress or habit
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What triggers cravings — coffee breaks, driving, screens
Once you spot the patterns, you can begin to plan around them. Replacing those moments with something else can help.
Step 3: Choose your method
There are different ways to quit vaping. Choose the one that feels right for you:
1. Cold turkey – You stop vaping completely. Best if you want a clean break and have support in place.
2. Gradual reduction – You reduce nicotine strength or frequency over time. This works well if you want to avoid withdrawal or feel nervous about quitting all at once.
3. Use a taper device – Some people switch to a refillable pod device, like those in the Lost Mary BM6000 collection, to control how much they vape and slowly reduce over weeks.
4. Nicotine replacement – Products like patches, gum or lozenges may help during the early stages, especially if you have strong cravings.
Step 4: Set a quit date
If you are reducing gradually, pick a target date to be vape-free. If you are quitting cold turkey, choose a day when you are less likely to be stressed or tempted. Avoid social events or triggers in the first few days if possible.
Step 5: Prepare for withdrawal
Nicotine withdrawal can include:
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Feeling irritable or restless
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Difficulty focusing
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Mild headaches
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Tiredness or trouble sleeping
These symptoms usually peak after a few days and fade within a week or two. Drink plenty of water, get some fresh air, and don’t be afraid to tell others what you are doing. Support helps.
Step 6: Replace the habit
Vaping is not just about nicotine. The hand-to-mouth habit, the flavour and the pause it gives you all become part of daily life. Replace that with something else:
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Chewing gum
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Taking deep breaths
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Walking or stretching
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Holding something in your hands, like a pen or stress ball
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Drinking water or herbal tea during cravings
Try a few different things to see what works.
Step 7: Track your progress
It helps to see how far you’ve come. Keep a note of:
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Days vape-free
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Money saved
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Cravings you’ve overcome
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How you feel physically and mentally
You might be surprised how quickly improvements show up — better sleep, clearer skin, stronger focus and more energy.
Step 8: Don’t panic if you slip up
Relapsing once does not mean you have failed. It’s just a bump in the road. Figure out what triggered the craving and get back on track the next day. Most people try more than once before quitting for good — the key is not to give up.
Want more support?
Our full health guides cover everything from nicotine withdrawal and energy dips to vaping side effects, cravings and oral health. Each one is written clearly for UK vapers who want honest, helpful advice.
Final thoughts
Quitting vaping is a personal journey. For some, it’s quick and simple. For others, it takes time and a few setbacks. Either way, it is possible and worth it.
Start with small changes, reduce gradually if needed and stay focused on the life you want after nicotine. Whether you use tools like tapering devices or go cold turkey, the most important thing is to keep moving forward.
If you're moving from vaping to nicotine-free, you might also find what happens when you quit smoking and start vaping helpful for comparing timelines.
If you're experiencing discomfort while cutting back, see why does vaping make me feel sick for possible side effects to watch for.