If you’ve been thinking about quitting smoking, there’s no better time than Stoptober 2025. Each year, this nationwide campaign inspires thousands of people to ditch cigarettes for good. The idea is simple: if you can stay smoke-free for 28 days in October, you’re five times more likely to quit for life.
This year’s Stoptober carries extra weight. In June 2025, the UK disposable vape ban came into effect, changing how many smokers and vapers approach quitting. If you’ve relied on single-use vapes to cut down or quit cigarettes, you may be wondering what comes next. And if you’re a dual user — someone who smokes and vapes — you may be asking yourself how to finally take that last step to being fully smoke-free.
Let’s break it down together: what’s changed in 2025, how you can get on board with Stoptober this year, and practical tips for smokers, vapers, and dual users alike.
What is Stoptober, and Why Does It Work?
Stoptober was first launched in 2012 as part of Public Health England’s efforts to reduce smoking rates. The concept is built around science: 28 days without smoking significantly improves your chance of quitting permanently.
It’s not just about the number, though. Stoptober creates a sense of community. Each October, thousands of people commit to quitting at the same time, sharing stories, tips, and encouragement. That “we’re in it together” feeling makes a huge difference.
By joining in, you’re not going it alone. You’ve got free resources like NHS apps, daily email tips, and local stop smoking services — all designed to keep you motivated through the toughest moments.
And in 2025, the official campaign message is clear: “Let’s quit smoking together.”
What’s Changed Since Last Year: The Disposable Vape Ban
One of the biggest shifts this year is the ban on disposable vapes, which came into force on 1 June 2025.
Here’s what you need to know:
- Single-use vapes are no longer legal to sell or supply in the UK. This includes nicotine and non-nicotine versions.
- All vapes now on the market must be rechargeable, refillable, and have replaceable coils.
- Retailers caught selling disposables face fines and sanctions.
- The ban is designed to tackle two major issues: youth vaping (as disposables were especially popular with under-18s) and environmental waste (millions were being thrown away each week).
For smokers who used disposables as a stepping-stone away from cigarettes, this change can feel unsettling. But it’s also an opportunity. Instead of short-term, throwaway devices, the market is shifting towards long-lasting, refillable vape kits that can deliver a more consistent nicotine hit and actually save you money in the long run.
The key message for Stoptober 2025? Plan ahead. If you’re using vapes as part of your quit attempt, make sure you’ve got a reliable refillable device and enough e-liquid to get through the month.
How to Get On Board with Stoptober 2025
So, how do you make this year the one that sticks?
Step 1: Prepare Before October
- Set your quit date. Circle 1 October in your calendar. Having a firm date matters.
- Write down your reasons. Health, money, family — whatever motivates you. Keep that list handy.
- Tell people. Friends, family, and co-workers can offer support and accountability.
- Know your triggers. Coffee breaks, nights out, stress — identify the moments you’ll need strategies for.
- Gather tools. Stock up on nicotine replacement therapies (patches, lozenges, sprays) or make sure your vape kit is ready to go.
Step 2: During October
- Take it one day at a time. Celebrate small milestones: 24 hours, a week, two weeks.
- Use the support available. NHS apps, local stop smoking services, or even Stoptober social media groups can keep you motivated.
- Track your wins. Note how many cigarettes you’ve avoided, how much money you’ve saved, and how much better you feel.
- Cravings? Delay and distract. The urge to smoke usually passes within minutes. Go for a walk, chew gum, or take deep breaths.
- Don’t panic over slip-ups. One cigarette doesn’t mean failure. Reset and carry on.
Step 3: After October
- Keep building on new habits. Stay mindful of triggers.
- Celebrate milestones. Three months, six months, one year smoke-free are all worth marking.
- Stay connected. Keep using quit-smoking tools and support networks to maintain your momentum.
For Dual Users: How to Move Fully Away from Cigarettes
Many people now describe themselves as dual users — they smoke and vape at the same time. It’s a common stage, but it’s also risky. By continuing to smoke, you don’t get the full health benefits of switching.
So how do you make the leap from dual use to being completely smoke-free?
Understand Why Dual Use Happens
- Convenience. Cigarettes can still feel easier, especially in stressful moments.
- Habit. Smoking rituals — like having one with coffee or after a meal — are deeply ingrained.
- Fear of failure. Some people keep cigarettes “just in case” vaping isn’t enough.
Step-by-Step Transition Strategy
- Cut down on cigarettes gradually. Replace them with your vape or NRTs. For example, if you smoke 10 a day, aim to drop to 7, then 5, then 2.
- Switch to vape-only. At a certain point, commit to no more cigarettes. Having both options keeps the door open to relapse.
- Choose the right vape device. A refillable pod kit or MTL (mouth-to-lung) kit with the right nicotine strength can give a satisfying, cigarette-like experience.
- Reduce nicotine strength over time. Once you’re comfortable vaping only, you can gradually taper down if your goal is to quit nicotine altogether.
- Plan for tough moments. Social events, stress, and cravings can trigger relapse. Have strategies ready — like extra pods, flavoured e-liquids you enjoy, or quick-acting NRTs.
Tips for Success
- Don’t keep cigarettes “for emergencies.” They’re more likely to pull you back in.
- Avoid treating refillable vapes like disposables — look after your device, keep it charged, and have refills ready.
- Monitor your vaping habits. Some dual users end up over-vaping when switching, which keeps nicotine dependence high. Balance is key.
- Use Stoptober as your milestone. Make October the month you stop dual use for good.
Why 2025 is the Perfect Year to Quit
The disposable vape ban makes this Stoptober unique. The tools have changed, the environment has changed, and the campaign’s message of quitting together has never been stronger.
Instead of relying on throwaway habits, this year is about making long-term, positive changes. Whether that means switching fully to refillable vapes as a bridge, or using nicotine replacement therapy, or going cold turkey — the important thing is to start.
Every cigarette you avoid is a win for your health. Within just 24 hours of quitting, your carbon monoxide levels drop. Within weeks, your circulation and lung function improve. And within months, your risk of heart attack and cancer begins to decline.
Add to that the financial savings — quitting a 10-a-day habit could save you over £2,000 a year — and you’ve got plenty of motivation to make Stoptober 2025 your turning point.
Extra Support and Resources
- NHS Better Health: Quit Smoking
- Local stop smoking services (check your council website)
- Stoptober app (available on app stores)
- Supportive communities on social media and forums
- Guidance on recycling and disposing of old vapes, especially with the ban in place
Final Thoughts
Stoptober 2025 is more than just a campaign — it’s a collective effort to help people take control of their health. With the disposable vape ban shaking up the way many people quit, now is the perfect time to focus on long-lasting, smoke-free solutions.
Whether you’re a smoker taking your first steps, a vaper navigating new rules, or a dual user ready to cut ties with cigarettes for good, this October gives you the chance to join thousands of others on the same journey.
Remember: every day without a cigarette is progress. Slip-ups happen, but the key is to keep moving forward. This Stoptober, let’s make it count — together.
