Seeing a healthier future: a path to quitting smoking and vaping

People often talk about using willpower to quit smoking or vaping. But what does that look like?

Researchers have been testing a mental process that people use to succeed at sport, work and education and how it can help people quit smoking or vaping. They found when you choose to really think about a different life it can help you to make healthier choices, such as quitting, and can help you manage feelings of withdrawal like cravings for nicotine.

Imagining a healthier, happier life is a powerful tool for improving health. This process is called visualisation. It means creating mental images around a life goal and focusing on them to help achieve that goal. Evidence shows that visualisation helps people to improve at sport, work, education and overall health. Visualisation can also help you quit smoking or vaping.

One way is to visualise a life with better breathing, more energy, and better sleep. These images can help you deal with nicotine cravings when they hit you by contrasting nicotine addiction with a healthier, nicotine-free future.

There are many ways to use visualisation to help you on your quitting journey. The way you choose to use it is up to you. For some people it means focusing on the health benefits from quitting, such as breathing easier and lasting longer when exercising. For others it may be a future with more money to spend. Family and friends that care about you can worry about your health, so quitting will make them happier too. Imagining yourself free of those challenges is empowering!

In the end, whatever works to help you quit is going to be the right path for you.

Quit is here to support you

Quitting can be hard, but you’re not alone. Whether it’s your first or your tenth try at quitting. Quit has resources to help you stop smoking or vaping and to help your doctor to support you. Remember, quitting is a journey with ups and downs. Remember, every try counts. Don’t give yourself a hard time if you have a cigarette or vape. You’re still on your quitting journey, and every time you quit you get better at it.

Quitline counsellors are here for you wherever you are on your journey. They will help you quit smoking or vaping for good. Getting in touch with Quitline 13 7848 is a great place to start. Friendly and qualified Quitline counsellors will talk through your reasons for wanting to quit, help identify and manage your triggers and be there for you every step along the way.

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 September 2025