Set a quit date or choose a “cut down then stop” timeline
Remove all vape devices, pods, e-liquids, chargers, and accessories from your home and car
Stop buying new supplies and avoid “just in case” extras
Identify your triggers (boredom, stress, driving, certain people/places) and plan alternatives
Replace the hand-to-mouth habit with a substitute (gum, toothpicks, mints, straw, stress ball)
Use nicotine replacement therapy if you vape with nicotine (patch + gum/lozenge as directed)
If quitting nicotine, taper with nicotine gum/lozenges rather than continuing vaping
Use a structured plan for cravings (delay 5–10 minutes, drink water, breathe slowly, distract)
Keep your mouth busy during cravings (water, sugar-free gum/lozenges)
Change routines that reinforce vaping (routes, times, breaks, where you sit)
Avoid alcohol and other situations that increase urges during the first weeks
Tell friends/family and ask for support or accountability
Track cravings and note what helped so you can repeat it
If you relapse, stop immediately and restart your plan the same day
Consider counseling or a quit program (in-person, phone, or online)
Ask a clinician about prescription options for nicotine dependence if needed
If vaping is non-nicotine, still stop completely and focus on breaking the habit loop
Seek urgent help if you experience severe symptoms (chest pain, trouble breathing, fainting)