You might be getting a bit tired of hearing my story. And fair enough — it doesn’t have to be all about me. According to experts, around 60% of smokers in the UK try to quit at some point. In fact, many of my friends have gone through the same struggle. And most of them say it really helps to talk about it. That’s why today, you can read the story my friend Peter wrote and shared with me. He studied art and moved in some pretty bohemian circles. So when Peter says he was a heavy smoker, you can believe him.
I Never Meant to Become a Heavy Smoker — But I Did
If you’d told me some ten years ago that I’d be writing about how to quit smoking, I probably would’ve laughed — and lit up another cigarette. I was just under 20, studying art, and cigarettes felt like they belonged in my world — like rain belongs in London or shadows in my beloved film noir. Back then, whether at the bar or in a heated discussion with classmates about the meaning of art, I could easily go through a pack a day. And I didn’t see it as a problem.
But then I graduated, started working, and real life came in — with much bigger worries than the point of art. Somewhere along the way, the number of cigarettes crept up… until I was pushing 30 a day. It wasn’t glamorous or relaxing anymore. I knew I had to stop. But it wasn’t easy. It had become a habit I couldn’t shake, no matter how many times I tried.
What My Failed Attempts Taught Me About Quitting
I had a few half-hearted attempts at quitting. I’d bin a pack, go cold turkey for a few days, feel proud of myself — and then, the moment cravings hit or life got stressful, I’d be back in the shop buying another personal lifeboat…
I kept convincing myself I wasn’t really addicted, that it was just the act of smoking I liked. But let’s be honest — quitting smoking is hard. And I didn’t have a proper plan.
The biggest lesson I’ve learned? Motivation alone isn’t enough. You need tools, support, and the right kind of help. That’s when things finally started to shift.
What Was the Real Motivation to Quit Smoking?
There’s one more thing I have to admit. Why was my motivation to quit smoking so strong? Well, it wasn’t just about me. As they say, no man is an island, right? What motivated me the most to finally quit? My new girlfriend didn’t smoke. In fact, she couldn’t stand the smell of cigarettes. And that’s when it really hit me: I didn’t want to spend the rest of my life smelling like an ashtray.
From my previous attempts, I already knew that I couldn’t just “cut down a bit” or “quit when life got calmer.” This time, it had to work. I needed a proper strategy. So I did what I hadn’t done before: I started reading.
I looked into what actually works for people like me — long-term, heavy smokers. I knew I needed expert help. But I wasn’t ready to go and talk to someone face-to-face. Luckily, we live in the age of the internet, right? I started looking around and quickly came across the NHS (National Health Service, the publicly funded healthcare system for the UK – editor’s note).
They offer much more than I expected — free tools, quit plans, and proper advice that doesn’t feel preachy. Their primary resources are here, and I really recommend starting there.
But even with that help, I knew I needed something to replace smoking — the hand-to-mouth habit, the hit of nicotine, the routine I was so used to. That’s when I discovered vaping.
Why Vaping Finally Made Quitting Feel Possible
The first time I vaped, it wasn’t magical. I still missed my cigarettes. But I didn’t smell smoke, my chest didn’t feel tight in the morning, and I could breathe more freely. And then, on a park bench, for the first time, my girlfriend looked at me with a smile and said: “You smell nice!” That was all I needed to keep going.
If you read as much about quitting smoking as I have, sooner or later, you’ll come across a comparison study by Public Health England. It states that although vaping isn’t entirely risk-free (and research into its long-term effects is still ongoing), it’s around 95% less harmful than smoking. The main reason? Instead of inhaling smoke from burning tobacco, you’re exhaling water—based vapour. You can find the full, detailed report here.
How Did I Find What Really Worked for Me?
This isn’t some promo article for vaping devices or brand names. But for me, finding something that worked after cigarettes really mattered. I didn’t want anything complicated. I just wanted the simplest possible replacement, something straightforward and practical. That’s where another website helped me out — Freesmo. Based on your answers, they have a simple questionnaire guiding you to the right place to start. Okay, fair enough — this part does sound a bit like promo. But honestly? They helped me a lot. Try it.
The Emotional Highs and Lows — and How I Got Through Them
People don’t talk enough about how quitting smoking feels. I will. During those first few days, strong motivation was essential. My girlfriend supported me, of course — but what really helped was knowing I’d already done the most challenging part: deciding to quit. And I already had a plan, a proper strategy, and even a cigarette replacement.
Vaping allowed me to get rid of the toxic smoke without having to battle nicotine cravings at the same time. The smoking ritual, as did the calming feeling of watching the vapour swirl in the air, stayed with me.
Then there’s the three-week mark — when that early “I’m doing it!” energy starts to fade. I needed an extra push of motivation at this stage, too. And I’ll admit, I probably wasn’t the easiest person to be around during those few weeks. At the beginning, I made the mistake of trying to cut down my nicotine levels straight away. With vaping, it’s easy — you just switch to vape juices with lower nicotine. But I quickly abandoned that idea.
One Step at a Time: Quitting Smoking Isn’t All or Nothing
Trust the process. First, get off cigarettes. Then start reducing the nicotine. Trying to change too much at once can easily derail the whole mission.
A big motivation for me at this point was that I had already started noticing real improvements. I wasn’t coughing every morning. The pressure on my chest eased — and with it, the fear that something more serious might be wrong.
I kept reminding myself I wasn’t failing. I was vaping — but it was part of a bigger plan. It was helping me. And that mindset kept me moving forward.
My Quit Timeline — More or Less How It Went
Everyone’s experience is a bit different, but if you’re just starting, here’s roughly how it went:
- First 3 days: Cravings were intense. Your body starts to clear cigarette-related toxins, and your moods can be all over the place.
- First 2 weeks: You begin to adjust. Food tastes better, and your sense of smell improves — but the habit still has a strong hold.
Interlude
As we know, I made the classic mistake — for roughly the first 10 days, I tried to use vapes not just to quit smoking, but also to cut down on nicotine at the same time — straight after smoking nearly 30 cigarettes a day.
Bad idea.
Pretty quickly, I realised I was pushing it too far, too fast. So I hit reset and switched to the recommended nicotine strength for ex-heavy smokers. That made a big difference — I felt more stable, and suddenly the whole switch became much more manageable.
- 1 month in: Big shift. Breathing gets easier, the cough starts fading, and cravings become more mental than physical.
- 3 months: You feel more in control. Vaping becomes part of your routine instead of smoking, and relapses are less likely.
- 6 months onwards: Your confidence grows. This is the stage where I started thinking about reducing nicotine — but only when it felt right. You’re no longer “trying” to quit. You have.
What Actually Helps? Real Alternatives to Smoking
Important: I’m not saying that vaping is the only way to quit. Some people manage to stop overnight — but that’s one of the least successful methods. I’ve read a lot about this, and on the NHS website, I found specific recommendations for heavy smokers. What stood out to me the most were the following:
- Nicotine gum or lozenges – Can help with cravings, but feel a bit awkward if you’re used to the physical act of smoking.
- And of course: Vaping – The closest alternative to actual smoking. It offers different nicotine strengths and flavours. No smoke, no tar, and less harm.
When I was trying to figure out which option would work best — because I really didn’t want to go through another failed attempt — I found that switching to vaping had the highest success rate.
So in the end, it was an easy choice.
Why Vaping Worked Best for Me
At the same time, I think the main reason I stuck with vaping was that it felt familiar. The hand movement, the inhale, the routine — all the little things that used to make smoking “work” for me were still there. But this time, without the stink, the guilt, or the constant health anxiety.
And it was flexible. I could start with higher nicotine levels and gradually reduce them. I didn’t feel rushed or judged. I was in control.
After filling out the questionnaire on Freesmo, I found everything I needed right there on the same website — from prefilled to refillable vape devices, and loads of different nicotine vape juices, ranging from the strongest (20 mg/ml of nicotine) all the way down to completely nicotine-free options.
So I stopped putting the decision off.
My Next Step: Reducing Nicotine — Without Rushing It
Right now, I’m still vaping — and yes, with nicotine. But that’s okay. Because I’ve already done the hard part: I’ve quit smoking. And that, for someone like me, is huge.
The next phase of my journey is cutting down the nicotine strength slowly. I’m currently using liquids at a higher level, but I plan to reduce that over the next few months.
Staying Motivated Is a Choice — But You’re Not on Your Own
If you’re wondering how hard it is to quit smoking, the answer is… It’s hard. But not impossible.
The secret to staying motivated is to stop treating it like a battle and start treating it like a process. Don’t beat yourself up if you slip. Just get back on track. Use what works. Find products that support you, not shame you.
If I can get here, you can too.
So, that’s everything Peter wrote.
And knowing him, he’s never been much of a writer — so the fact he put this much down clearly shows how important the topic really is to him.
By the way, we caught up recently — and he wasn’t bluffing. He genuinely doesn’t smoke anymore. Peter, without a cigarette! I could hardly believe it myself.
Your smoke-free buddy,
Nick