What Is the Best Way to Quit Vaping? A Clear, Evidence-Based Comparison

Many people search for the "best" way to quit vaping, hoping there is one method that works for everyone. In reality, different approaches solve different parts of the problem.

This guide explains the most common ways people quit vaping, what each method helps with, where each one falls short, and why combining understanding with support often leads to better long-term results.

Rather than recommending a single solution, this page explains what works for which problem, so you can understand what actually helps people quit vaping successfully.

Why there is no single best way to quit vaping

Vaping addiction has more than one component:

• Physical nicotine dependence
• Learned habits and routines
• Emotional associations like stress relief or comfort

Most quitting methods focus on only one of these. When other parts are ignored, cravings often return.

Understanding what each approach addresses helps explain why some people succeed and others struggle.

Cold turkey

Cold turkey means stopping vaping completely without gradual reduction or replacement.

What it helps with

• Immediate removal of vaping behaviour
• Clear break from nicotine use
• No ongoing nicotine exposure

Limitations

• Relies heavily on willpower
• Can feel intense early on
• Does not address mental habits or beliefs

Cold turkey works best for people who experience minimal habit attachment and feel comfortable riding out early discomfort.

Nicotine replacement

Nicotine replacement includes options like patches, gum, lozenges, or mints.

What it helps with

• Reduces physical withdrawal symptoms
• Makes early days more manageable
• Can ease the transition off nicotine

Limitations

• Does not change mental associations with vaping
• Can prolong nicotine use
• May not reduce situational cravings

Nicotine replacement can help with physical discomfort, but on its own it does not address why people still want to vape.

Apps and digital support

Apps provide structure, reminders, education, and progress tracking.

What they help with

• Daily accountability
• Tracking progress and patterns
• Providing information and guidance

Limitations

• Effectiveness varies widely
• Some focus mainly on streaks
• Requires consistent engagement

Apps tend to work best when they address mindset and understanding, not just tracking behaviour.

Mindset-based approaches

Mindset-based approaches focus on changing how vaping is perceived rather than suppressing urges.

What they help with

• Reducing the perceived value of vaping
• Addressing fear around quitting
• Breaking the belief that vaping provides relief

Limitations

• Require engagement and openness
• Benefits may feel gradual rather than immediate

When beliefs change, cravings often reduce rather than needing to be constantly resisted.

Why people relapse even when using the "right" method

Relapse usually happens when:

• Vaping is still believed to offer something important
• Cravings are interpreted as danger or failure
• Fear of discomfort remains high

Quitting methods that focus only on behaviour often miss these drivers.

What tends to work best long term

Long-term success is more common when:

• Physical withdrawal is managed or understood
• Mental associations with vaping are addressed
• Cravings are seen as temporary and learned
• Fear around quitting is reduced

Many people find that combining understanding with support leads to quitting feeling easier over time.

Some quit vaping apps, such as Hey Quitter, are built around a mindset-first approach and focus on reducing the desire to vape rather than relying on willpower alone.

Frequently asked questions