How to break the smoking and vaping habit

You don't need more willpower. You need to see the cycle behind smoking and vaping, and step in earlier.

What is smoking and vaping doing for you?

Habits stick because they do a job. For many people, smoking and vaping brings relief, escape, a reward, a way to switch off, or a sense of control. Breaking it means finding a safer way to get that same job done.

Spot your triggers

Common triggers include tiredness, evenings, weekends, payday, arguments, being alone, boredom, stress at work, certain people, easy access and a bad day. The app's check-ins help you see which ones are yours.

When the urge hits

Try one of these, right now: delay for 15 minutes, surf the urge, change where you are or reach out to someone.

If you slip

Slips are part of changing. Look at what happened, learn where to step in next time, and carry on. Read: after a slip.

Read next

The habit cycle: why you keep doing it