Stoptober or New Year’s Resolution – Which Is More Successful for Quitting?
Thinking about quitting smoking or vaping? You're not alone. Two of the most popular times to start are during Stoptober, the UK’s annual 28-day stop smoking challenge, or with a classic New Year’s resolution. But which one actually works better?
At übbs, we’ve had team members ditch the vape and crush smoking habits at both times of year. So if you're weighing up Stoptober vs New Year resolution as your moment to go smoke-free, this guide has your back.
We’ll explore the best time to quit smoking with comments from our in-house experts, the pros and cons of both approaches, and help you lock in the motivation that actually sticks.
Understanding the Best Time to Quit Smoking
Everyone’s journey is different, but the timing of your start date to quit smoking plays a bigger role than you might think. It’s not just about setting a date. It’s about choosing a moment where motivation, mindset, and support all align.
So let’s break down both paths:
Stoptober Approach
Stoptober 2025 runs throughout October and is backed by Public Health England and the NHS. It’s a 28-day challenge designed to help people stop smoking with focused, daily support and a clear end goal.
Why is October ideal?
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You’re past the chaos of summer and not yet in the festive season
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The weather’s still decent, so you're more active and less tempted
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You’re part of a community all quitting together
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There’s strong government support with free tools, apps and NHS advice
Since it launched in 2012, Stoptober has helped over 2.5 million people. And recently, success rates for participants have climbed by nearly 20%. That’s no fluke. The 28-day format is rooted in behavioural science: it’s long enough to build a habit but short enough to feel doable.
Benedict Jones from übbs: Stoptober made it feel like I wasn’t doing it alone. Seeing others go through the same highs and lows gave me the push to keep going, especially on tough days.
Want in? Check out our full How to Prepare for Stoptober guide to get started.
New Year’s Resolution Approach
We get the appeal. January 1st rolls around, you’re feeling motivated to reset, and quitting smoking or vaping makes the top of your list. A resolution to quit vaping or go smoke-free pairs also nicely with fitness, money-saving, health intentions and a fresh start to the new year.
Why is January ideal?
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It’s a fresh start, a new year, and the perfect time to reset
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You’re motivated, goal-focused, and inspired to make healthy changes
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Friends and family are often making resolutions too—so you feel supported
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During this time, you’ll see plenty of trusted NHS support promoted, with free tools, apps, and expert advice to help you quit
January has all the right energy, but it’s also a tough month to quit. Life’s busy, the weather’s bleak, and willpower alone often isn’t enough—only 41% of people manage to maintain their quit attempt beyond the first month.
That said, New Year’s resolutions can still work. If you're the self-motivated type and want to go at your own pace, this timing might suit you. Just make sure you're supported, not winging it.
Patrick Wigham from übbs: Quitting at New Year worked for me because it felt like a clean slate. I liked doing it quietly, in my own time, without the pressure of a big campaign.
Stoptober vs New Year's Resolution - The Pros and Cons Breakdown
Stoptober
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Pros |
Cons |
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5x more likely to quit for good if you complete the 28-day challenge |
Limited to once a year, so you may have to wait to join |
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Free NHS tools, apps and support throughout October |
Some struggle with the seasonal shift in mood and energy |
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Built-in motivation from a national community challenge |
Public nature of the campaign may feel like added pressure |
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Backed by science and government health campaigns |
Not as flexible for those who prefer a personalised approach |
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Focused solely on quitting, no other goals to compete with |
Missing October can feel like a missed opportunity |
New Year’s Resolution
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Pros |
Cons |
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Feels like a natural fresh start and clean slate |
3 in 5 people who quit on January 1st return to smoking before February |
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Can align with broader health or lifestyle changes |
Competing resolutions can dilute your focus |
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Private and flexible for self-motivated quitters |
Winter weather and post-holiday stress can lower motivation |
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Easy to customise based on your routine and goals |
Social pressure around failed resolutions is common |
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Room for multiple attempts through January if needed |
Most people rely on willpower alone, with little support |
Making Your Decision - Which Approach Suits You?
The Stoptober vs New Year resolution debate comes down to knowing yourself and your own motivation to quit smoking.
Stoptober 2025 is perfect if you thrive on structure and community. If you like proven frameworks, official support, and the motivation that comes from doing something alongside thousands of others, October is your time.
New Year's resolutions work best if you're self-motivated and prefer flexibility. If you need to quit on your own timeline and want to keep things private, January might be your moment.
"For me, Stoptober just made more sense. The structure and support kept me on track. But one of my colleagues swears by New Year’s—[they] liked the fresh start feeling and doing it on her own terms." – Benedict Jones, übbs
Ultimately, there's no universal best time to quit smoking. The best time is when you're ready with proper support in place.
Your Smoke-Free Start Begins When You’re Ready
Here’s what we know.
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Stoptober statistically outperforms New Year’s resolutions in long-term quitting success
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The best start date to quitting smoking is the one where you feel most motivated and supported
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No matter when you start, the decision to quit is a powerful one
Whether you’re gearing up for Stoptober 2025 or planning a quiet stop smoking resolution for January, the key is preparation, support, and a product that works for you.
If you’re looking for a smoke or vape alternative, why not try nicotine pouches? They’re a tobacco-free alternative to smoking or vaping. Ours are made with clean ingredients, bold flavours, and deliver a steady nicotine experience that lasts up to 30 minutes. Simple, satisfying, and easy to use, anytime, anywhere.
