Five Important Steps To Quit Smoking or Vaping That Actually Fit Your Routine

Anyone who’s tried to quit smoking or vaping knows it’s rarely as simple as deciding to stop. The behaviour is often woven into daily routines – a cigarette between rounds at the pub, a quick break during a shift, something that moves easily between indoor and outdoor spaces. For those working in hospitality or other shift-based roles, where long hours, late nights and social drinking are common, it can be even harder to quit.

“Quitting is a really hard thing to do, but it is possible” says Rachael Andersen, director of Quit, Australia’s national health organisation supporting people to stop smoking and vaping, “It needs to be deliberate, and you do need to plan for it.”

With a background in public health and behaviour change, Andersen emphasises that general encouragement isn’t enough. Quitting requires intention, preparation and the right support. Here are five practical, evidence-based ways to approach it.

Set a clear quit date

Choosing a specific date creates a clear starting point – a moment when you commit to making a change.

Andersen doesn’t expect that once this date is set, you’ll no longer smoke or vape, but she says it’s about the intention behind it. Having a clear calendar date allows you to adequately prepare for the quitting journey ahead by arming yourself with resources, removing smoking or vaping products from your house and car, and sharing your intentions with those around you.

“It helps to be very intentional in the first few weeks of quitting, when cravings and triggers are the strongest,” Andersen says. “Make it easier for yourself, so when that date comes around, you’ve minimised the temptation around you.”

Build a supportive circle

The people you spend time with can also shape how manageable it feels to quit.

“It’s really important to build support around you, especially at the start,” she says. “Build up your social networks with people that support your decision and aren’t endorsing the behaviours you don’t want to be taking up.”

That can start with a simple conversation. Let your friends know you’re quitting and ask them not to offer you a cigarette or share their vape. A gentle reminder can also help if old habits creep back in. Support doesn’t have to come only from the people around you either – services like Quitline offer free counselling and practical advice throughout the process.

Get clear on your “why”

The reason you’re quitting should be your most powerful motivator. “It might be because you’re spending way too much money on vapes; it might be because you feel rubbish and you want to feel better. It might be because your family keeps telling you about the health harms, and they’re worried,” she says. Be specific. If saving money is the goal, think about what that could add up to – maybe it’s a fancy gym membership, a weekend away or finally booking that surfing camp you’ve been putting off. If it’s about health, consider what feeling better would allow you to do, whether that’s getting through a workout without feeling breathless, sleeping better or having more energy day to day. The clearer the reason, the easier it is to stay focused.

Adjust your social habits (for now)

If certain social environments trigger smoking or vaping, it’s worth removing yourself from them, even if it’s just for a little while. “It might feel like a really drastic step,” she says, “but it doesn’t need to be permanent.”

Skipping a night at the pub or opting out of knock-off drinks isn’t about cutting yourself off – it’s about breaking the link between socialising in this way and the inevitable nicotine hit. In the meantime, try alternatives like taking up a new hobby, catching a movie or meeting for coffee.

Learn from each attempt

Relapses or slip-ups are part of the process, and they don’t mean you’ve failed. “Each attempt gets you closer to quitting for good,” she says. “If you slip, treat it as a learning moment. Figure out what didn’t work and adjust.”

Everyone’s path to quitting looks different, so if one approach doesn’t work, it doesn’t mean the next won’t. Speaking to your pharmacist or GP can also help, with options like nicotine replacement therapies or other medications to manage cravings. Most importantly, quitting often takes more than one attempt. The key is adjusting your approach, staying consistent and giving yourself the best chance to quit for good – your health will thank you for it.

This article is produced by Broadsheet in partnership with Quit. For support to stop vaping or smoking visit quit.org.au.