We all have different reasons for quitting smoking or vaping. Discover your reason.
Why quitQuitting is a journey and, with the right plan and support, you can achieve your goal.
How to quitQuitting can take practice. Keep up your quitting journey to break free from smoking or vaping for good.
Staying quitTalking to someone about quitting can be challenging, but with the right information you can help them take positive action for their wellbeing.
Helping othersSpeak directly with a trained quit counsellor. Our team are available to provide confidential and free support, a quit plan tailored just for you, and answer all your questions.
Call 13 7848Access our comprehensive suite of tools and tactics designed to help you quit smoking successfully. From quit plans to cost calculators, find the support you need on your journey to becoming smoke-free.
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Last updated May 2025
Read time 4 minutes
It gives you a chance to throw out the cigarettes and ashtrays, or your vapes, dust off your walking shoes, and make sure ‘Eye of the Tiger’ is at the top of your playlist. It also helps you get your head around quitting, and it feels good to take charge of your quit plan.
Quitting on the spot works for some people – if you're feeling it, go for it! – but setting a quit date can be really useful.
Pick a date in the next two weeks. Give yourself time to prepare, but don’t leave it too long so that you lose motivation.
Choose a day to stop smoking or vaping when you’ll be busy, but not under too much pressure.
Get rid of any cigarettes or vapes the night before. If you have them in the house, you’re always a minute away from picking them up. Cravings come and go, so a few minutes can make all the difference.
If you live with someone who smokes or vapes, talk to them about your quit day and quitting. How would you like to be supported?
Plan for your quit day so you’re ready to go when you wake up. For example, have your new breakfast routine sorted and the car full of petrol.
If you’ve decided to quit or have set a quit date, well done! Now it’s time to prepare and increase your chances of quitting for good.
Make your house and car smoke and vape-free.
Experiment by not smoking or vaping at times when you normally would. For example, at the pub, breaks at work, or with your morning coffee.
Try a new time-out routine.
Try a day without smoking or vaping (some people end up just quitting at the end of a break).
Separate smoking or vaping from pleasant activities like sipping warm drinks, sitting down, watching TV and socialising.
Decide to refuse all offers of cigarettes or vapes from others.
Consider picking up a new hobby or revive an old one. Exercise is a great way to conquer a craving.
Talk to your partner, or friends and family. How would you like to be supported? Are you an ask-me-how-I’m-going type of person, or the don’t-mention-it type?
Do a quit shop: think healthy snacks – carrots and celery sticks, seeds and nuts, baked beans, a new drink bottle. For more tips read the Healthy eating while quitting smoking and vaping factsheet.
See your GP – if you take medication, some dosages may need to be changed when you quit.
Your GP or pharmacist can advise if any medications are appropriate to help you stop smoking and/or vaping.
Speak directly with a trained quit specialist. Our counsellors are available to provide immediate support, personalised quit plans, and answer all your questions.
Get in contact with Quit
It can really help to set a date for when you'll start working on quitting.
