The Mini Quit Guide

Three simple steps to understand your cravings and take back control.

1️⃣ What’s really happening when you crave your vape

It’s not addiction + failure.
It’s a loop: trigger → urge → vape → relief.

Once you see the loop, you can pause it long enough to choose something healthier.

Common triggers:

• stress or overwhelm

• boredom or “dead time”

• routines (mornings, driving, after meals)

• emotions you don’t have space to feel

You’re not broken.
Your nervous system just learned a shortcut.

2️⃣ Know your craving type (this makes quitting 10× easier)

There are four main craving types.
Most people have one dominant type — once you know yours, everything gets easier.

🧠 Mental: intrusive thoughts about vaping
🌬 Sensory: wanting the inhale/hand-to-mouth ritual
💓 Emotional: coping, calming, numbing
⏱ Routine: “I always vape when ___ happens”

👉 Your craving type determines your strategy.
That’s why generic “just quit” advice never works.

3️⃣ Your 24-hour reset plan (mini version)

Here’s a simple plan you can start today — no pressure, no perfection.

✔ Pick one trigger to interrupt
Choose the easiest one, not the hardest.

✔ Choose a 30-second replacement
Examples:

• cold water

• chewy mint

• one grounding breath

• stepping outside

• stretching your hands/shoulders

✔ Set your “pause” rule
Not “don’t vape.”
Just: pause for 30 seconds first.
That’s it.

Those tiny pauses start rewiring the loop.

If you slip — that’s normal.

It’s not a setback — it’s information.
We adjust.
You keep going.

You’re closer than you think.

🌿 Want the full version?

If you like this approach, you’ll love the full Quit Vaping Workbook.

It includes:

• habit loop mapping

• craving type quizzes

• daily guidance pages

• emotional tools

• emergency strategies

• a full 6-week roadmap

  Or, if you want live support now:

💬 Book a 1:1 Video or Phone Support Session

Gentle, clear, experienced guidance.
You don’t have to do this alone.