How to Give Up Vaping

How to Give Up Vaping

Introduction on Quitting Vaping

We all know that vaping is the best method of quitting tobacco, but did you know that it can also be used to quit nicotine for good? Once you’ve accomplished the task of swapping smoking for vaping, you may decide that it is time to quit nicotine altogether, and in this article, we are going to show you how to stop vaping.

How to wean yourself off nicotine with vaping?

Nicotine is a highly addictive substance, so the first thing you need to do is acknowledge that this may be a gradual process. Take your time and remember, you’ve already come a long way by successfully making the switch to vaping. Although lowering your nicotine level will take commitment and effort on your part, don’t be too hard on yourself if you end up going back up in strength - at least you are not smoking!

Vaping affords you the ability to gradually lower your nicotine strength by dropping down to the next available option. If you are starting at 20mg you can drop down to 10mg and so forth. We’ll use the analogy of climbing up Mt Everest; every few hundred metres, you have to stop at a base camp to rest and acclimate. Take your time with each lower strength until you feel comfortable moving lower.

Freebase 50:50 nicotine has a much stronger throat hit compared to nicotine salts. If you vape nicotine salts, it's worth sticking with them until you get to a 5mg strength and then switch to a 3mg freebase e-liquid. If you go from 20mg nicotine salt strength to 18mg freebase nicotine, you’ll be in for a nasty shock as the throat hit is extremely unpleasant for most vapers.

Quitting Disposable vapes

While this guide primarily addresses quitting vaping in general, a special focus on disposable vapes like Elf Bars is crucial due to their unique challenges. Disposable vapes have become increasingly popular due to their convenience and variety of flavours, making the quitting process distinct in certain ways.

When looking to quit disposable vapes, consider the following steps:

  • Understand Your Usage: Recognise your patterns with disposable vapes. Are they a constant companion or a social habit?
  • Gradual Reduction: Similar to reducing nicotine strength in regular vaping, you can gradually reduce your usage of disposable vapes.
  • Alternative Coping Strategies: Replace the habit with healthier alternatives, like chewing gum or using stress balls, especially in situations where you'd typically use a disposable vape.
  • Support Networks: Leverage support from friends, family, or online communities. Sharing experiences with others trying to quit disposable vapes can be motivating.
  • Reward Your Progress: Celebrate milestones in your journey to quit disposable vapes, like a week without using them.


Remember, the key to quitting disposable vapes, including popular brands like Elf Bars, is a combination of willpower, strategy, and support.

How do you vape lower than 3mg nicotine strength?

If you want to vape with nicotine strengths lower than 3mg, it can be a bit tricky given that most 10ml premixed bottles don’t go below that mark. But fear not, there are ways to get around this.

Once you are comfortable with vaping at the 3mg nicotine level and want to step down, you can consider nicotine-free vaping. The habitual act of vaping can play a significant role in your experience, becoming a part of your daily ritual. So, by sticking with the motions with a 0mg e-liquid, you might find it easier to manage the discomfort of withdrawal.

However, if your cravings are proving to be stubborn there is a hack that can get you through the final stretch - 0mg shortfills and 10ml nicotine shots. Here’s how it works.

First, grab a 50ml or 100ml shortfill with a 50:50 PG/VG ratio. For the 50ml option mix in half a 10ml nic shot and for the 100ml version use an entire single shot. This clever mix results in a 1.5mg nicotine strength. From there, you can choose to move to nicotine-free vaping or go even lighter by halving the nic shot content again to produce a 0.75mg strength.

Gradually adding less and less nicotine to a 0mg shortfill can help see you through the final stretch.

While you are vaping at this lower strength try to start vaping less frequently. Ideally, wait until your craving itch is at its most intense before vaping. And remember not to rush things. Wait until you have been comfortably vaping your new nicotine strength for a few weeks before trying to lower it again.

By this point, with a little bit more effort and willpower, dropping to nicotine free vaping or stopping vaping altogether should be a lot easier. Set a goal of three days without nicotine, this is the period that nicotine cravings peak before gradually subsiding in frequency and intensity. After the first week, you should find that your cravings have lessened considerably. You won’t be thinking about vaping as often and you’ll find it much easier to ignore the cravings. After one to three months, your cravings should have completely subsided.

Tips to help with nicotine withdrawal

Distractions and exercise can help you get over those final urges. Withdrawal symptoms are temporary, the trick is to keep busy, make a cup of tea, get up and do some housework or go for a short walk. Taking three slow, deep breaths every time you experience a craving can also be very effective. Nicotine cravings will pass after a minute or two, so all you need to do is disrupt the craving with an activity.

Don’t be afraid to lean on your support network and talk to friends and family - even a brief phone call or text message can help to get you past a strong urge. There is also a robust support network funded by the NHS that can help you.

Remember to be kind to yourself and count your wins. Treat every hour gained as a trophy and celebrate your first full day without nicotine. Rewarding yourself with positive reinforcement with each milestone can play a huge role in helping you through your first week. You can use journaling to write about how you feel as a means to disrupt your craving, and to record your progress to remind yourself of how well you are doing.

Distract yourself - Make a cup of tea

Physical activities - Taking a walk

Deep Breath


Lean on support

Count your success

“Think about how much money you will be saving when you next get a craving. Or focus on what you’ll enjoy about not having to use your vape.”

Vaping Alternatives

For those seeking alternatives in their journey on how to stop vaping, consider nicotine pouches.

Nicotine pouches are 100% smoke and tobacco-free, they are discrete and can be used anywhere. You simply place a pouch under your lip where the nicotine will enter your bloodstream through the lining of your mouth.

Tropic Breeze Nicotine Pouches by VELO

Berry &Focus Nicotine Pouches by V&YOU

Double Mint Nicotine Pouches by White Fox


With patience and perseverance, it is possible to wean yourself off nicotine completely. The versatility of vaping has the benefit of allowing you to steadily lower your nicotine level over time. By following our guide and hacks to help you manage your cravings, you can get to a place where you can smoothly manage the final stages of your nicotine withdrawal and step into a nicotine-free lifestyle. contains general information about vaping and vapour products. The information provided is not medical advice, and should not be relied upon unless explicitly cited. We do not make any warranties surrounding the health benefits, reliability and accuracy of written copy across all pages on our website, including blog content and content posted on social media.

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Author Image: Dan Judd
About the Author: Dan Judd
Dan Judd, Head of Digital at Vape Superstore, has been a pivotal figure in the company since joining in 2018. Beginning his personal vaping journey in 2015 as a means to quit smoking, Dan not only understands the products but also the transformative power of vaping. Armed with a Bachelor's Degree in Business Management & Marketing from Leeds Beckett University, Dan seamlessly blends academic prowess with real-world experience. Dan is committed to educating the wider community about the benefits of vaping and its potential in leading a smoke-free life.

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