What’s the Best Way to Quit Smoking or Vaping?

Nicotine is one of the most addicting substances around, with some experts rating the addiction level as high as heroin or cocaine. The science behind dependence has exploded in the past few years, and the amount of tools to promote cessation has similarly multiplied. Even though quitting is hard, it’s far from impossible; it’s easier now, more than ever, to set the cigarette or the vape down for good.

If you’re thinking about quitting, you might be interested in knowing your options. To help, we’ve made a chart to help you compare the pros and cons of all the nicotine cessation tools, so that you can make the best choice for you. Our findings, however, do indicate that NRT or Nicotine Replacement Therapy, coupled with behavioral support, leads to the best outcomes.

ones NRT mints work by combining a number of different strategies. First, there’s the science component; mints come in 4 mg and 2 mg of nicotine, which helps manage cravings and stave off the worst side effects of withdrawal. Since there are two options for strength (as well as a quit plan), you end up using less nicotine, while simultaneously avoiding the harsh chemicals and additives found in vapes.

The Jones approach ultimately delivers more than just a mint. Science shows that NRT mints are twice as effective when combined with behavioral support. Turns out, when you have someone cheering you on from the sidelines, you’re more likely to quit for good. That’s why we’ve created our companion app, which tracks your progress, sends motivational tips and tricks, and helps you locate your triggers so you can change your habits over time. We even have an AI coach, Coach Jones, that can help answer any specific, personal, or “awkward” questions you have.

Taken together, Jones mints help you taper off nicotine, while letting you stay in the driver’s seat. Quitting is an intimate process, and only you know what you need at any given time. We’re here to help along the way.

Pouches have gained traction as a nicotine alternative in the past few years, but they’re not always helpful when it comes to quitting. Depending on the ingredients, they can support you on your quit journey or keep you stuck in your dependency. Some pouches, for instance, contain high levels of nicotine, which can maintain addiction. Other solutions, including caffeine and CBD pouches, don’t always tackle withdrawal symptoms efficiently. Most often, the latter two work best as supplements and not as your first line of defense.

Pouches like Zyn, Velo, and Rogue have grown increasingly popular—influencers, celebrities, and athletes have all been caught using them in recent months. Their clean delivery and their discreet packaging make them particularly appealing for users who don’t like the mess and smell of cigarettes and vapes.

However, these products very often contain intense levels of nicotine, and using them often just leads to further addiction. While some users do report that they eventually move away from nicotine, they often struggle with the intense “dump” of nicotine they provide. To truly quit , you’ll need a step-by-step plan to taper down nicotine use. Jones, by combining both NRT mints and a supportive app, can help you say goodbye to vaping and all nicotine once and for all.

Caffeine-based pouches like Grinds or Teaza have made a splash as a less intense alternative to nicotine pouches. While it’s true that they deliver a light buzz and often satisfy the need to have something in the mouth, they don’t address nicotine dependence directly. They may be a fun supplement, but they don’t ultimately address all aspects of nicotine dependence—they neither reduce cravings or help you understand your triggers. Plus, you may find yourself dependent on caffeine, in the meantime.

All CBD-infused pouches, such as Cannadips, market themselves as a stress relieving agent. While they are potentially relaxing, they don’t contain any nicotine, meaning that they won’t actually stop your cravings from occurring. What’s more, they often contain a small amount of THC, which is not tied to successful quitting. If stress is a major part of your quit journey, these pouches may be a helpful supplement, but they simply aren’t enough to be considered a full quit solution.

Nicotine gum, like Nicorette, has been a classic cessation aid for decades. The gum itself is available in various flavors and doses and has been proven to be effective when chewed and “parked” in the mouth.

Still, some users cite how awkward it is to use, both because the gum, which often loses its textural integrity, has to stay in your mouth. Chewing gum can also be uncomfortable or disrespectful in certain public settings. Jones mints provide the same benefit, but are much more discreet and comfortable to leave in the mouth. No mess, no noise, nothing but relief.