- Consider the pros and cons of continuing to use e-cigs versus those of reducing/quitting vaping.
- Record your reasons for quitting in a notebook or on your phone. Keep them nearby for when you need reminders.
- Smoking or vaping can be an ‘automatic’ activity. Tracking your smoking or vaping can help make you aware of your triggers. Every time you smoke or vape, record details such as where you were, how you felt, who you were with, what you were thinking, and the intensity of your need to use. Trends can help you plan to avoid certain places, people, and circumstances that trigger you.
- Practice mindfulness when cravings hit:
- Observe the craving as being much like a wave – rising to a peak and then ultimately falling away.
- Take a slow-paced walk, noticing what you see, hear, smell, and feel.
- Meditate. Meditation can help deal with cravings, manage stress, and improve sleep/mood.
- Determine your readiness to quit and your confidence about doing so. On a scale from 0-10, first ask yourself, “How ready am I to quit?” The higher the number, the greater your readiness. Then, on the same scale, ask yourself, “How confident am I that I can quit now?” Again, the higher the score, the more confident you are. If scores are less than 4, reflect on why this change is important to you and what you can do to boost your confidence.
- Consider SMART Goal – Setting. Setting goals that are Specific, Measurable, Achievable, Relevant, and Time- Bound can help you to achieve any behavior change. It names a very specific, relevant, and realistic goal that you can measure within a set time frame.
- Consider setting a specific quit date.
- Consider trying a practice quit day as an experiment to see what works (or doesn’t work) for you.
- Practice saying “No” so you are prepared for times when people may ask you to vape or smoke.
- Communicate your goals clearly. Ask people not to vape or smoke around you or your home/car.
- Consider how you will manage high-risk situations. Seeing others vape is one of the top reasons people slip or relapse.
- Support increases your likelihood of success. Get started on a Smokers’ Helpline program or sign-up for KickAsh. Tell a trusted friend/health care provider about your Quit Plan.
- Don’t graze throughout the day. Set some limits on how much, where, and when you vape.
