So you want to quit smoking or vaping but aren’t sure where to start? Congratulations! You’ve already taken the first step. Deciding to quit is a powerful choice that can bring many benefits: better health, freedom from nicotine dependence, and money saved. If you’re not sure where to start, here are 5 tips to help you on your quitting journey no matter where you are starting from:
1. Create a quitting plan
Preparation is the first step. Taking a few small steps before your official “Day One” can help make
quitting smoking or vaping feel more manageable. As part of your plan you can:
● Set a quit date: Choose a specific date to give yourself a clear starting line.
● Consult a professional: Chat with your doctor or pharmacist about different quit methods you
can use.
● Find your "Why": Write down your personal motivation for quitting; whether it’s for your health,
your family, or to save money.
● List your triggers: Identify the moments (like stress or social settings) that make you reach for a
cigarette or vape so you can plan your detour. We talk more about this point in the next section of
this article!
● Calculate your savings: Use the Quit.org.au calculator to see exactly how much money you’ll
save.
2. Track your triggers with a quit diary
Identifying your smoking or vaping triggers can help you prepare. Keeping a quit diary may help
you notice patterns in your behaviour. Try to track:
● The moment: Date and time of the craving.
● The context: What were you doing? (e.g. driving or finishing a meal).
● The mood: How were you feeling? (e.g. stressed or bored).
● The intensity: Rate the craving from 1 to 10.
Knowing your triggers doesn’t make the cravings disappear, but it can help you plan how to cope with
them.
3. Beat your cravings with the 4 Ds
Smoking and vaping can quickly become part of your daily routine. When a craving hits, you can try
implementing the 4 Ds to help ease the craving.
● Delay acting on the urge to smoke or vape: Wait a few minutes, the craving will decrease.
● Deep breath: Take three slow deep breaths to help calm your nervous system.
● Distract: Shift your focus to a hobby – such as exercising or reading.
● Drink water: Sip slowly and savour the taste.
4. Don’t give up
Progress isn’t always a straight line and that’s okay. If you experience a setback, view it as a learning
experience. For some people, it may take several attempts to quit successfully. Each attempt gives you
valuable information about what your triggers are and which tools work best for you.
5. Build your personal support squad
Research shows quitting is easier with support. A friend, family member, or ‘quit buddy’ can
encourage you and help you stay on track. While it may not always be easy to avoid environments
where smoking or vaping is common, try not to feel pressured. Remember why you started and
keep focusing on your quitting journey.
There is more professional quit support available than ever before to help you succeed. These include:
● Speaking with a health professional. Your GP or pharmacist can advise if any medications are
appropriate to help you stop smoking and/or vaping.
● You can download the MyQuitBuddy app to help you stay smoke and/or vape free on the go.
● Calling the Quitline on 13 78 48 to speak directly with a trained counsellor. If you prefer to speak
in a language other than English, simply request an interpreter when you call. Quitline will
arrange for an interpreter to join the line as quickly as possible, so the counsellor can talk with
you about quitting smoking or vaping and help you build a personalised quit plan that works for
you.
For practical advice on what to expect, visit Quit.org.au or health.gov.au/GiveUpForGood for resources.
Source – Australian Government, February, 2026.
