Ready to quit or cut down but don’t know where to start? This page is full of useful information to guide you through the process, no matter what your goal is.

1. Understand your vaping behaviour

The when, where, why, and how of your vaping behaviour matters.  Vaping is more than an activity. It’s something you might turn to when you’re having fun or feeling stressed, bored, or lonely. Becoming aware of your typical vaping habits can help you prepare to manage them without vaping. 



Download our tracking sheet to record all the times you vape for a week.


2. Find your “why”

Reflect on why you want to cut down or quit. How will your life get better?  Is it your relationships, your money, or your health you would like to improve? This info can help motivate you to make a change and follow through. Write it down so you can remember why you started when you get discouraged. 

a person with their white dog

3. Plan the next steps

You know you want to quit or cut down, but how are you going to do it? Deciding on how – making a quit or reduction plan – will make it easier to put it into practice. Here are a few suggested next steps:

*You can also talk to your doctor or other health care provider about using Nicotine Replacement Therapy or other quit medications to help you quit or cut down on vaping.  

Young woman playing with bubbles outside

4. Set a goal

Do you want to quit vaping? Reduce by a certain amount? When do you want to start? Write down a goal that’s specific, measurable, and starts on a certain date. Include how you’re going to achieve your goal. Your goal is personal and means something to you—you're doing this for you. For example:

If you’re looking to reduce: let’s say you vape one pod a day (7 a week) and want to reduce how much you vape by half. Your goal could be: “I will cut down how much I vape by 50% by only buying 4 pods to last me through the week. 

If you’re looking to quit vaping, your goal could be: “I will quit vaping starting on Monday by drinking water when I want to vape and hanging out with friends who don’t vape between classes.”  

5. Prepare for cravings and withdrawal

Nicotine is addictive, and when your body adjusts to being nicotine-free (or adjusts to less nicotine if you’re cutting back on vaping), you’ll likely experience strong impulses to vape and uncomfortable withdrawal symptoms like headaches and irritability. These will pass in a couple of weeks, but it helps to have some strategies in the meantime.

Learn about withdrawal

How to deal with cravings



Graphic about the Nicotine withdrawal symptoms, such as anxiety, headache, fatigue, trouble sleeping, irritability and cravings

6. Access support

You are not alone on this journey. There are people who care about you and want to help you become the best version of yourself. Parents, siblings, friends, teachers, coaches, pastors, and more. Pick 1-3 trusted and caring people in your life and tell them you’re quitting or cutting down on vaping and can use their support.  


If you don’t want to tell people you vape, or if you want tailored quit support, QuitNow has services to help you! 

  • Talk to a trained Quit Coach by phone or Live Chat 
  • Sign up for our Text Tips program for motivation and encouragement 
  • Read posts from others quitting nicotine (and make your own) on the Community Forum. 

Take the quiz!