TL;DR:
Already quit smoking and now thinking about cutting down on nicotine?
The trick is to use a refillable pod kit, allowing you to choose your own e-liquids and strengths. Then, step down slowly – you shouldn’t jump from 20mg to 3mg overnight.
Expect cravings at first, but manage them by staying busy, swapping the habit, and tracking your usage.
Celebrate each milestone (because you deserve it) and remember: progress is progress. Cutting down takes time, but you’ve already done the hardest bit by ditching cigarettes.
Vaping is widely considered one of the most effective tools for quitting smoking, but what comes next if the end goal is to drop nicotine entirely?
Maybe you’ve started to notice you’re relying on your vape a little too much, or perhaps you’re thinking ahead and want to be completely free from nicotine one day. You might want to cut down because:
oYou don’t want to feel dependent on it anymore
oYou’re curious about how you’ll feel without it
oYou want to save money by using weaker e-liquids
oOr you simply want to be able to say: “I quit – for good”
Cutting out nicotine isn’t easy, but the fact that you’re already off cigarettes means you’re making incredible progress. Now, let’s look at how to make that next stride together.
In this blog, we’ll help you choose the correct setup, we’ll explain why you should start slow when reducing your nicotine intake, teach you how to manage your cravings and why you should track your progress and reward yourself when it’s going well. Let’s go!
Choose the Correct Setup to Help You Manage Your Intake
Here’s the thing: not all vape kits are created equal, especially when your goal is to manage or reduce nicotine. Some are better suited for heavy smokers who want maximum strength, while others are perfect for fine-tuning your intake. You can tailor your vaping to support your journey instead of fighting against it.
If you’re serious about cutting down, the best option is almost always refillable pod vape kits.
Refillable Pod Vape Kits
Refillable pod systems are like the middle ground of vaping. They’re simple enough for beginners but flexible enough for people who want to customise their journey.
Unlike prefilled kits, you’re not locked into a certain nicotine strength or flavour. And you get to choose your e-liquid, which is key when you’re stepping down gradually.
Some reasons they’re perfect for cutting down:
oCost-effective – Buying bottled e-liquid works out much cheaper than prefilled pods.
oChoice – You’re not stuck with one brand or limited strengths. With pod kits, you can easily swap e-liquid strengths, find flavours you actually enjoy, and slowly decrease your nicotine over time. Whether you love fruity, menthol, or dessert flavours, refilling your pods gives you freedom of choice.
oControl – You can go from higher nicotine to lower nicotine at your own pace.
Think of refillable pod kits as giving you the steering wheel on your journey!
Here are some of our recommendations for refillable pod vape kits
E-liquids
Now that you’ve got the right kit, it’s time to think about what goes inside it. The type of e-liquid you use makes all the difference when you’re cutting down.
Here’s a quick breakdown:
All of these work with pod vape kits, and the variety in both strength and flavour helps make every step down in nicotine that little bit easier.
The beauty of this setup is flexibility. You’re not stuck with whatever’s on the shelf – you can find the perfect strength, flavour, and throat feel that matches where you’re at.
Start Slow When Reducing Your Nicotine Intake
Cutting down on nicotine works best as a gradual process. Imagine going from 20mg straight to 5mg overnight; most people would find that a bit overwhelming, and it could lead to cravings that make old habits (and higher strengths) tempting again.
The best approach is to step down gradually.
oIf you’re on 20mg nic salts, try dropping to 10mg first.
oOnce you’re comfortable, move to 5mg.
oFrom there, switching to a 3mg freebase or shortfill feels much easier.
Everyone’s journey is unique. What matters is moving forward at a pace that feels comfortable for you!
It might take weeks (or even months) to get used to a new, lower strength. That’s totally fine. The worst thing would be to rush and then feel the urge to go back up. Celebrate each small step, because it’s real progress.
Manage Cravings and Track Usage
When you lower your nicotine strength, your body will notice. You might find yourself reaching for your vape more often to make up for the difference. It’s completely normal to have cravings or find yourself reaching for your vape more often when dropping to a weaker e-liquid. Here’s what you can do:
Here are some practical tips to manage cravings:
oSwap the habit temporarily – If you get a strong urge, try replacing it with something else. Drink a glass of water, chew gum, or take a quick walk.
oKeep busy – Cravings hit hardest when you’re idle. Keeping your hands and mind busy makes a massive difference.
oRemind yourself it will pass – Nicotine cravings are like waves: they peak, then fade. The more you ride them out, the easier they become.
Also, watch your puff count if your device tracks it. If you notice you’re doubling your puffs after stepping down, it might be worth holding at that strength for a little longer, at least, until things balance out. Gradually, your body and mind will adjust to the lighter dose.
Track Your Progress and Reward Yourself
One of the best motivators is seeing how far you’ve come, and there are loads of ways to track your progress:
oKeep a simple journal where you note down when you dropped strength and how you felt.
oUse an app designed for tracking vaping habits or smoking cessation.
oCheck your vape’s puff counter to see if your usage is creeping up or levelling out.
And make sure you celebrate your wins.
oHave you made it a month on 10mg without going back up? Then treat yourself!
oHave you comfortably switched from salts to freebase? Celebrate it.
oHave you finally reached 3mg? That’s huge — give yourself some credit!
Rewards don’t have to be big or expensive. It could be as simple as:
oa nice meal out
oa new hobby purchase
oa guilt-free day of doing nothing.
The point is to recognise your progress and remind yourself you’re achieving something worthwhile!
Wrapping Up
Cutting down on nicotine is genuine progress, no matter how slow it feels. Remember, you’re already a step ahead simply by switching from cigarettes to vaping, which is considered safer overall. Lowering your nicotine intake is the next level, and it’s a journey – not a race. Go at a pace that is right for you, and don’t stress if it takes time. The important thing is not to go back to higher strengths or, worse, cigarettes.
Whatever part of this journey you’re on, support is always available. If you need more tips, motivation, or new setups and flavour ideas, check out our blogs and guides, or reach out for help. You’re building a healthier future one step (and one puff) at a time – and that’s something to be proud of every single day!