Quit today

1. Why are you quitting?

• All tobacco products, E-cigarettes and nicotine pouches deliver nicotine, which is highly addictive.
• Nicotine keeps your brain craving more and can make it quitting difficult.

2. Commit to a quit date and build your plan

Choose today or within the next 2 weeks to stop completely.

This gives you a clear target and increases your chance of success.

• Write the quit date down
• Tell someone you trust
• Remove all nicotine devices and liquids from your home/car/workplace
• Include rewards for milestones
• Keep your plan visible

3. Build your support team

Tell family and friends that you are quitting. Their support matters.

• Ask for encouragement when urges hit
• Set up accountability check-ins
• Stay connected - don’t quit alone

4. Anticipate the triggers

Nicotine or tobacco cravings and habits can be powerful. Identify:

• Times you usually vape or use tobacco (e.g., after meals, before exams, with coffee, during stress)
• Emotional triggers (boredom, anxiety, social settings)
• Physical cues (hand-to-mouth actions)

Common withdrawal symptoms can include: irritability, trouble concentrating, cravings.

These usually peak within the first week and lessen over time.

Plan how you’ll handle these, e.g., deep breathing, going for a run, walking, drinking water. 

5. Use proven methods to quit

WHO and evidence-based guidelines strongly recommend proven cessation strategies, not just willpower:

 Get professional help

• Talk to a healthcare provider
• Ask for behavioural support / counselling
• Use toll-free quit lines, text message programs, or mobile apps

Such support increases your success significantly compared to just trying to quit on your own. 

6. Stay Nicotine- and Tobacco-Free

• Remove all tobacco products, vaping devices and pods, etc.
• Avoid places where others vape/us tobacco or nicotine
• Ask friends not to vape or use nicotine/tobacco around you

This lowers temptation and reinforces your quit commitment.

7. Track progress & celebrate milestones

Every day without nicotine is great progress!

Celebrate:

🎉 24 hours tobacco and nicotine-free
🎉 3 days
🎉 1 week
🎉 1 month

Small wins build long-term success.

8. If you slip - don’t give up

Relapse is common - but not failure.

• Learn what triggered it
• Re-adjust your plan
• Get back to quitting

Quitting tobacco or nicotine is a process, not a single moment.