Part 4: Taking Off

While there is no healthy level of tobacco/nicotine use, it can be helpful to cut back before quitting completely. This allows you to:

•  Reduce the amount of tobacco/nicotine your body must process every day, reducing the damage and toxic load on the body.

•  Practice strategies without the pressure of quitting completely.

•  Build confidence as you show yourself how strong and capable you are with making changes.

•  Get used to going through different times of the day without a cigarette/dip/vape.

•  Learn which strategies are going to work for different triggers.

•  Gradually change habits and how you respond to triggers.

Remember, every less cigarette, dip, or vape gives your body a break.

Cutting back can be helpful for all stages of quitting.

•  If you aren’t ready to quit completely, cutting back can still give you all the benefits listed above. You may find that the new tobacco/nicotine-free habits stick and you now are at a lower level of tobacco/nicotine. While it can be hard to stay at a low level for a long time, due to the addictive nature of nicotine, you are now more ready to quit in the future.

•  If you are thinking about quitting but not fully ready, cutting back can get the ball rolling. As you see yourself succeed with small steps, you may be ready to take more small steps. Eventually, all those small steps take you to the finish line.

•  If you are fully ready to quit, taking a week to cut back before your quit date can help you prepare for the triggers you may face. It gives you time to try the strategies in this guide and prepare your environment.