Quit vaping without going back to cigarettes.
Vaping has one defining feature: it is consumed continuously, with no unit to count. No pack running out, no last one in the packet. People rarely know how much they draw, or what it costs. That is the first number to restore.
The calculator handles disposables, refillable vapes and pouches.
What makes vaping different
No natural unit
A cigarette has a beginning and an end. A vape does not. Use is measured in puffs or millilitres, and both are invisible day to day. Counting them for three days is revealing in itself.
Always available
No smell, no ash, allowed in places where cigarettes are not. The number of occasions is therefore far higher, including ones you no longer notice.
Wildly varying strengths
Nicotine level and device technology change everything from one product to the next. Comparing your use to another vaper’s makes little sense.
The cost goes unnoticed
One disposable every two days looks like nothing on its own. Scaled to a year, the figure surprises almost everyone.
The method, applied to vaping
Count for three days
Without changing anything. Puffs, or millilitres, or number of disposables. The resulting figure is the reference for everything else.
Spot the automatic puffs
The ones you draw without thinking — screen on, while walking, behind the wheel. They are the first to go, and the cheapest to give up.
Choose: outright or in steps
In steps, cut the number of moments first, not the nicotine strength — lowering the strength often makes people draw more.
Put the device away
Not in your pocket, not on the desk. Constant availability is what drives vaping; reducing it does half the work.
Read next
How to quit nicotine: the five-step method
The five steps that separate an attempt from a quit that holds: measure, spot, set a date, prepare for cravings, track. Sources cited.
Read the guideNicotine cravings: how long they last and what to do
A craving usually lasts five to ten minutes. What sets it off, why it falls on its own, and five short techniques to decide on in advance.
Read the guideHow to quit vaping: the method adapted to vapes
Vaping has no unit to count: people rarely know how much they draw or what it costs. Restore that number, then cut moments before strength.
Read the guideFAQ
Is quitting vaping harder than quitting cigarettes?
They are not comparable term for term. Vaping often delivers nicotine more evenly through the day, which makes the gesture more frequent, but it lends itself better to stepped reduction. Neither is "easier" in the abstract.
Should I lower the nicotine strength gradually?
It is a common approach, but it has a known side effect: at lower strengths many vapers draw more puffs and compensate. Cutting the number of vaping moments first gives a much clearer result.
I vape but never smoked. Does that change anything?
The tracking method is identical. What does not apply to you is the "it is less harmful than smoking" argument, since there is no cigarette to compare it to. Health authorities advise against vaping for people who have never smoked.
7-day nicotine-free challenge: the free programme
A free seven-day programme to quit nicotine: understand your triggers, prepare your environment, handle cravings, get through the first week.