Quit nicotine on your terms.
Practical, judgment-free help to quit smoking, vaping, or nicotine pouches. Step-by-step plans, honest comparisons of quit aids, and free support you can use today.
Start where you are
Everyone’s nicotine habit looks different. Pick the guide that fits yours.
Quit smoking
A practical plan for cigarettes: choosing a quit date, handling triggers, and using quit aids that are proven to help.
Quit vaping
Vapes deliver nicotine all day with no natural stopping point. Here’s how to break the hand-to-mouth habit and get through the first weeks.
Quit nicotine pouches
Zyn, Velo, On! and similar pouches are easy to use all day without anyone noticing. Our pouch guides cover tapering plans built around how pouches are actually used.
What actually helps people quit
Willpower alone is the hardest way to quit. Most people who succeed combine a plan with real support. The approaches with the strongest evidence are:
Nicotine replacement therapy (NRT)
Patches, gum, and lozenges are FDA-approved and sold over the counter. NRT eases withdrawal and can up to double your chances of quitting.
Prescription medicines
Varenicline and bupropion are FDA-approved quit-smoking medicines. Ask your doctor, or use a telehealth service, to see if one fits you.
Coaching and support
Free quitlines, text programs, and apps help you plan, handle cravings, and get back on track after a slip. The CDC says quitlines are proven to increase your chances of quitting and staying quit.
A written plan
Knowing your triggers and having a response ready for each one turns a craving from an emergency into a routine.
Your first five steps
- Pick a quit date within the next two weeks. Close enough to stay motivated, far enough to prepare.
- List your triggers. Coffee, driving, stress, after meals, gaming, drinking. Write down what you’ll do instead for each one.
- Choose your support. A quit aid, a coach or text program, and one person you can message when it gets hard.
- Clear the decks. Remove cigarettes, vapes, pods, and pouches from your home, car, and bag before your quit date.
- Plan for slips. A slip is information, not failure. Decide now what you’ll do if it happens, so one slip doesn’t become a relapse.
Get the free 30-day quit plan
A printable day-by-day plan with a craving tracker, trigger worksheet, and milestone checklist. Works for cigarettes, vapes, and pouches.
Quit aids at a glance
| Quit aid | How it works | Prescription? | Good for |
|---|---|---|---|
| Nicotine patch | Steady nicotine through the skin all day | No | Background cravings |
| Nicotine gum | Fast-acting nicotine when you chew and “park” it | No | Sudden cravings, oral habit |
| Nicotine lozenge | Fast-acting nicotine that dissolves in the mouth | No | Sudden cravings, people who can’t chew gum |
| Varenicline | Reduces cravings and the reward from nicotine | Yes | Heavy or long-term users |
| Coaching, text programs, apps | Planning, motivation, and support | No | Everyone, alongside any aid |
Not sure which to choose? Read our guide to quit aids.
Latest guides
- Can Nicotine Pouches Help You Quit Smoking or Vaping?
- Quitting Vaping: What to Expect Week by Week
- Nicotine Gum vs Lozenge vs Patch: Which Should You Use?
Free help, any time
- Call 1-800-QUIT-NOW for free, confidential coaching from a trained quit coach.
- Text QUIT to 47848 for SmokefreeTXT daily tips from Smokefree.gov.
- Text DITCHVAPE to 88709 to join This is Quitting, a free, anonymous program for quitting vaping.
See every free option on our Free Help & Resources page.
NicotineFix provides general information, not medical advice. Talk to a doctor or pharmacist before starting any quit medicine. Read our medical disclaimer.