Switching from Smoking to Vaping: A Complete Beginner's Guide

If you're a smoker thinking about making the switch to vaping, you've probably got more questions than answers. What kit do you buy? How much nicotine do you need? Is it actually cheaper? And will it even help you stop smoking?

This guide is written for exactly that moment. We'll keep it plain, honest and jargon-free — and by the end you'll know enough to walk into your first week with confidence.

A quick note before we start: vaping is intended for adult smokers and ex-smokers. If you don't currently smoke, this isn't for you. For those who do, the NHS recognises vaping as a substantially less harmful alternative to smoking — and that's the lens we'll use throughout.

Why people switch

Most people who come to us aren't chasing clouds or flavours — they're trying to get off cigarettes. The appeal is simple:

• It's far less harmful than smoking. Vaping isn't risk-free, but it removes the burning tobacco and tar that cause most smoking-related harm.

• It satisfies the habit, not just the nicotine. The hand-to-mouth action and the throat hit are a big part of why patches and gum don't work for everyone.

• It usually costs a lot less. We run the numbers in Is vaping cheaper than smoking? — but most switchers save a meaningful amount each month.

Step 1 — Choosing your first kit

This is where most beginners freeze, because there are hundreds of devices. Don't overthink it. For someone coming off cigarettes, you want a kit that's simple, pocket-sized and gives a cigarette-like draw.

That cigarette-like draw has a name: MTL (mouth-to-lung) — you draw the vapour into your mouth first, then inhale, exactly like a cigarette. The opposite style, DTL (direct-to-lung), is for big clouds and isn't what a switcher wants on day one. We break the two down properly in MTL vs DTL — which vape style is right for you?.

For a first kit, look for:

• A pod kit or a small MTL starter kit — easy to fill, no buttons to fuss over.

• Refillable, not disposable. It's cheaper over time and far better for the environment — see Disposable vs refillable.

• Coils in the 0.8 to 1.2 ohm range, which suit MTL vaping and nic salts.

Not sure which to buy? Our Best Beginner Vape Kits 2026 round-up picks the kits we'd actually hand to a friend who's quitting.

Step 2 — Getting your nicotine strength right

This is the single most important decision, and the one people most often get wrong. Too low and you'll still crave cigarettes; too high and it'll feel harsh.

As a rough starting point for switchers:

• 20+ a day: 20mg (2.0%) nic salt

• 10 to 20 a day: 10 to 20mg

• Under 10 a day or social: 5 to 10mg

These are starting points, not rules. We go deeper in What nicotine strength should a beginner use?.

You'll also see two types of e-liquid: nic salts and freebase. For switchers we almost always recommend nic salts — they're smoother at higher strengths and absorb faster, so they kill a craving more like a cigarette does. The full comparison is in Nic salt vs freebase explained.

Step 3 — Your first week

The first few days are an adjustment. Here's what to expect and how to get it right:

1. Vape when you'd normally smoke. Don't ration it — the whole point is to satisfy the craving so you don't reach for a cigarette.

2. Sip, don't drag. Slow, gentle MTL puffs work better than hard pulls.

3. Stay hydrated. Vaping can dry your mouth out at first; a dry throat is normal and passes.

4. Prime new coils. Let a fresh coil sit saturated in liquid for a few minutes before first use, or you'll get that horrible burnt taste — which we explain how to avoid in Why does my vape taste burnt?.

5. Keep cigarettes out of the house if you can. Make the easy option the better one.

It's normal to still want the odd cigarette in week one. That's fine — the goal is progress, not perfection. Most people fully switch within a couple of weeks.

Step 4 — Keeping it going (and keeping it cheap)

Once you've switched, the running cost comes down to two things: e-liquid and coils. Coils wear out every one to two weeks depending on use, and a worn coil is the usual cause of a burnt or muted flavour. Keeping a few spares in a drawer means you never get caught short — and it's the single best way to keep vaping enjoyable.

Common worries, answered honestly

• Is vaping safe? Not 100% — nothing is. But it's widely accepted to be substantially less harmful than smoking. If you don't smoke, don't start vaping.

• Will I get addicted to the nicotine? You're likely already dependent on nicotine from cigarettes; vaping moves that dependency to a far less harmful delivery method, and you can step the strength down over time.

• What if I don't like the first flavour? Tobacco and menthol flavours feel most familiar to ex-smokers, but most people drift towards fruit or dessert flavours within a few weeks. Don't write vaping off on one bottle.

Where to start

If you take one thing from this guide: buy a simple refillable MTL or pod kit, match your nicotine strength to your smoking habit, and vape whenever you'd have lit up. That's 90% of a successful switch.

When you're ready, our Best Beginner Vape Kits 2026 guide is the fastest way to pick a kit you won't regret — and our team is always happy to point you in the right direction.