One of the most common things I hear from customers — especially after they’ve been vaping for a while — is, “I’m thinking of cutting down my nicotine… but I’m not sure how to start.” First of all, if that’s you: well done. Even just thinking about reducing your nicotine is a huge step in the right direction.
The good news? You absolutely can step down your nicotine level in a safe, manageable way — and vaping gives you the tools to do it without the stress, cravings, or cold turkey misery that comes with other methods.
I’ve helped loads of people go from high-strength nic salts down to 0mg shortfills, and I’ll walk you through the same process we talk about in the shop.
Why Step Down at All?
Everyone has their own reason. Some want to quit nicotine entirely, some want to improve lung health, and others just want to stop being so dependent on their vape. Whatever your goal, reducing nicotine should feel like progress — not punishment.
Benefits include:
- Lower nicotine dependence
- Less frequent cravings
- More control over your vaping habits
- Potentially easier to quit altogether if that’s your end goal
Step 1: Know Your Starting Point
Before you cut down, figure out where you're at:
- Nic salts typically come in 10mg or 20mg
- Freebase nicotine often comes in 3mg, 6mg, 12mg, or 18mg
- Shortfills are 0mg by default — you add nic shots to reach your strength
Check your bottle, check your device, and take note of what you're currently using. If you’re unsure, pop into the shop — I’ll take a look and help you figure it out.
Step 2: Step Down Gradually
This is where people go wrong: they try to drop from 20mg to 3mg overnight. That’s like jumping from 10 cups of coffee a day to herbal tea. Your body and your brain need time to adjust.
Recommended progression:
- From 20mg nic salts ➡ 10mg nic salts
- From 12mg freebase ➡ 6mg ➡ 3mg
- From shortfill + 2 nic shots (6mg) ➡ 1 shot (3mg) ➡ 0mg
Give each step 2–4 weeks, depending on how you’re feeling. You can even mix strengths to bridge the gap — like blending 20mg and 10mg together to get around 15mg.
Step 3: Use the Right Device
Matching your nicotine level to your device makes all the difference.
For Nic Salts (10–20mg):
- Use MTL pod kits like the Caliburn G3 or Vaporesso XROS Mini
- These are low wattage and ideal for high-nicotine e-liquid
For Freebase (3–12mg):
- Use a pen-style kit or starter mod
- Slightly more vapour and stronger throat hit
For Shortfills (0–6mg):
- Use a sub-ohm mod or DTL device for more vapour and flavour
- Great for when you’ve moved past nicotine but still enjoy the ritual
Step 4: Manage Cravings & Triggers
Cutting down is as much about mindset as it is about milligrams.
Here are some tricks I share with customers:
- Vape slightly more often at lower strengths if needed — it's okay!
- Distract yourself when cravings hit: walk, sip water, chew gum
- Use stronger flavours to satisfy your taste buds (Soda King, anyone?)
- Keep a backup bottle of your old strength just in case — knowing it's there can reduce anxiety
I had a customer keep a 20mg bottle “just in case” while using 10mg — and never actually went back to it. Sometimes it’s just about the safety net.
Step 5: Listen to Your Body
Here’s the thing: cutting down should feel manageable, not miserable.
⚠️ If you’re getting:
- Headaches
- Mood swings
- Cravings that feel unbearable
- Vaping constantly but still feeling unsatisfied
…you may have stepped down too quickly. And that’s okay! There’s no shame in going back up and trying again in a few weeks.
Step 6: Set Your Own Pace
There’s no “perfect” timeline. Some people step down every month, others take six months or more between changes.
Focus on:
- Consistency over speed
- Staying comfortable and in control
- Recognising progress, not perfection
Whether you stop at 3mg, switch to 0mg, or eventually quit altogether — it’s all valid. You're still moving forward.
I’ve seen every kind of vaper walk through my door — from people on 20mg nic salts to cloud-chasers running zero nic shortfills. And you know what? They’ve all made progress by going at their own pace.
If you’re thinking about cutting down, just know you don’t have to do it alone. Come in, chat to your local shop, drop me a message — I’ll help you build a plan that works for you.
And remember: every step down is a step up in control. You've got this.