5 Tips for Those Who Want to Quit Smoking or Vaping

Quitting smoking or vaping cold turkey with no plan may work for some, but sadly for others, it may just cause them to lose their marbles only to return to their old habits. 

Making a step-by-step plan that you are confident you will be able to follow is the best and most successful way to quit.

To make this journey easier, here are five steps you can take to rid yourself of this habit:

1. Write Down Your Motivation 

Strong motivation is fundamental. Writing down why you want to make this change and keeping the reasons within your arm’s reach is sure to help. This will especially be true during the tough moments after you quit and cravings creep in.

You can write anything that boosts your motivation and brings more confidence in your quitting journey, such as:

  • “I want to be a good example for kids.”
  • “I want to save money.” 
  • “I want to be healthier.” 

2. Set the Exact Date of Quitting

Unfortunately, “Someday” does not work. In order to take action, you’ll have to be specific. Choose a realistic date that you will be able to stick to and will not postpone. Mark that date down and soak it in. 

Another useful tip is to actually count how many days/weeks you’ve gone without a single smoke – you can easily add it to the motivational reasons, too!

3. Get Rid of All Your Smoking Material

When the date comes, you should have zero smoking materials available to you. Because having something at hand and keeping it near you is an additional trigger. Moreover, the more accessible smoking is, the more you are likely to do it, especially in the first few weeks.

4. Be Ready for the First Few Weeks

Prepare yourself and understand that it won’t be easy. Once you quit, you will go through nicotine withdrawal, physical discomfort, higher mood swings, and anxiety. 

Plan for the challenging weeks ahead. Think about some activities you could add to your days to draw your attention from smoking to something else. 

Here are some ideas to help you stay on track: 

  • Pick up a sport or workout.
  • Drink water when the urge to smoke comes.
  • Watch positive movies to keep you in a good mood.

Bonus tip: you can also watch documentaries or read books about the effect nicotine has on your body so that it’s easier to refuse this harmful habit.

5. Share That You Quit

Talk to your friends and family about your decision. Their support is one of the best ways to help you in your journey and to quit the habit for good. Even better, if you know someone else who is willing to or is trying to quit, do it together – your support will keep each other strong.

The Takeaway

Before you start your quitting journey, recognize it may not be possible just to quit on-demand. It will very likely take commitment and persistence to stop. Follow the steps above the best you can. If you slip up, don’t worry. Just start again in the morning. Keep a positive mindset, and you’ll break free of the habit eventually.


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