Navigating Your Nicotine Journey

What do you currently use?

Cigarette Use:
Where are you right now?

  • That’s okay — everyone starts somewhere.
    • If quitting feels far off, even small changes can help reduce harm.
    • Living smoke-free could mean up to 10 more years added to your life.
    • Cutting back or switching later could also help you save $2,000–$4,000 each year.
    • If you're curious how others got started, see real stories here.

  • It’s normal to try more than once — most people do.
    • Each attempt builds experience     and brings you closer to where you want to be.
    • Many people find that support or trying a new method can make the difference.
    • Using FDA-approved medications like nicotine patches or gum can double your chances of success. Adding support like a quitline, text program, or counseling helps even more. It’s not about getting it perfect — it’s about finding what works for you.

  • Reducing your exposure by switching completely from cigarettes is a worthwhile goal.
    • Planning ahead can make the transition smoother and more sustainable.
    • Dual use (using both cigarettes and another product) may not lower health risks — full switching has the clearest benefit.
    • You don’t have to do it alone: FDA-approved medication (like patches or gum) and support tools (like a quitline or text program) can help.
    • Think about what triggers your smoking, and how your new routine will address those.
    • Keep track of what works — each step teaches you something.

  • Fully switching from cigarettes has already reduced your exposure to harmful chemicals — that matters.
    • If you’re still using nicotine and want to quit entirely, you’re not alone — many people move through this in stages.
    • You can still use nicotine replacement therapies or support programs to help reduce or quit completely.
    • Staying mindful of how and when you use nicotine helps avoid slipping back to cigarettes.
    • Celebrate what you’ve already done — and keep building on it.

Vaping:
Where are you right now?

  • You’ve already taken a step.
    • Some people use vaping to help quit cigarettes — but combining it with other tools can improve success.
    • Adding FDA-approved medication (like nicotine patches or gum) or support (like a free text or quitline program) can double your chances of quitting.
    • Talking with a quit coach or counselor can help you build a plan and stay motivated.
    • Keep tracking what works for you — and remember, most people try more than once.

  • If you’re vaping and still smoke cigarettes, the health benefit may be small or none at all. That’s because dual use keeps most of the harms from smoking in place.
    • The goal is to switch completely — but it doesn’t have to happen all at once. Many people quit in stages.
    • FDA-approved medications (like patches or gum) and support from a counselor or quitline can improve your odds. These options can help you fully quit cigarettes while continuing to vape, or help you quit both when you're ready.

  • Great — switching completely away from cigarettes can significantly lower your health risks.
    • Even small changes — like reducing nicotine levels or frequency — can help over time.
    • You’re already on a different path than when you were smoking, and there’s support if you want to go further.

Nicotine pouches:
Where are you right now?

  • You're already making a change.
    • Switching completely from smoking to nicotine pouches removes the smoke, tar, and carbon monoxide that cause the most harm.
    • Nicotine pouches are not risk-free, but they’re likely far less harmful than smoking.
    • Keep track of how you’re using them and whether you’re feeling better.
    • Every step away from smoking counts.

  • You’re not alone — many people go through more than one step.
    • If you're trying to quit nicotine altogether, combining different tools may help.
    • FDA-approved medications (like patches or gum) or a free quitline or text program can double your chances of success.
    • You can taper down, switch to a lower dose product, or build a quit plan with a quit coach. text goes here

  • Using both may reduce the benefit.
    • If you’re smoking and using nicotine pouches, you’re still exposed to the major risks from smoking.
    • Cutting back is a start — but switching fully away from cigarettes or building a plan to quit both can lead to bigger gains.
    • Support and medications can help. You don’t have to do it alone. text goes here