Start by reducing the nicotine strength of your product at intervals (20mg–18mg–12mg–6mg–3mg–0mg). It is recommended that you do this gradually (minimum of 4 weeks). Do not feel any pressure to ‘rush’ this process.
Or try extending the time between vaping (e.g., 20 minutes between vaping becomes 40 minutes).
You could try setting your own rules about where you do and do not vape, to gradually reduce use (e.g., only use when outside of the home or car, only on breaks at work).
Note: This will not necessarily lead to a reduction in the amount of nicotine vaped, but it will weaken the link between vaping and specific situations and times.
If you are using a disposable vape, it’s not so easy to gradually reduce the dose because there isn’t the variety of nicotine strengths available. One possibility is for you to buy a different (tank system) vape and switch to this, so that a gradual reduction in nicotine can be started. Another approach is to use the reduction strategies that don’t rely on reducing nicotine dose i.e. restricting where you vape and the length of time that you vape for; taking short puffs could help too.
It is worth noting that disposables can be bought with zero nicotine strength, so alternating between nicotine and no nicotine could work for some people.
See how it goes and if you start to experience urges to smoke or withdrawal symptoms, or you feel like you might go back to smoking, then increase your dose/frequency of use until these feelings go away and ‘pause’ your reduction of nicotine strength.
Relapse prevention:
Plan ahead to stay quit! If, at any point, you think that you are at risk of returning to smoking, you should resume vaping or use nicotine replacements products (NRT) - gum, lozenges etc. It is worth keeping a vape and/or faster-acting NRT at hand for ‘emergency’ situations when a sudden trigger causes an urge to smoke. It is also worth remembering, that a relapse to vaping is not a failure and is significantly less harmful than smoking.