Quitting 101

Three months smoke-free is a powerful milestone. Cravings are typically softer and less frequent, your routines are steadier, and measurable health gains are within reach. This checkpoint is about two things: taking stock of your progress (with real numbers where possible) and refreshing motivation so months 4–6 feel purposeful—not automatic.

1) What’s Better at Three Months (and How to Measure It)

Breathing & stamina
You may notice fewer coughing fits, less morning mucus, and easier walks. If you can, schedule a quick spirometry or a simple peak-flow check with your clinician. Even a home “stair test” (floors climbed before you need to pause) is a useful personal metric.

Heart & blood pressure
Smokers often see lower blood pressure and resting heart rate by month three. Log readings from a home cuff (same time of day, seated, after 5 minutes of rest) and compare to your pre-quit average.

Carbon monoxide (CO)
If your clinic or pharmacy offers CO breath testing, take it—you’ll likely see a low, non-smoker range. Seeing the number is a huge motivator.

Taste, smell, skin
Food tastes richer, and skin often looks brighter with better circulation. These aren’t vanity wins—they reinforce the daily rewards of staying smoke-free.

Mood & sleep
With consistent bupropion and stable routines, most people report steadier mood and deeper sleep. If you still struggle, it’s the perfect time to tweak routines—not your progress.

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2) Medication Checkpoint (Stay on Plan)

• Varenicline: continue through Month 6. If nausea is rare and dreams are manageable, keep your “with food + water” routine and evening dose at dinner.
• Bupropion: continue through Month 12. Keep morning + mid-afternoon dosing (avoid late evening). These months are where bupropion quietly prevents stress-smoking.
• Prazosin (if prescribed): continue nightly to Month 6; stand slowly on waking and hydrate well.
• Ondansetron: you may rarely need it now—still helpful to keep on hand.

Don’t self-taper because you “feel fine.” Nicotine pathways continue normalizing for months; medication consistency is relapse insurance. If side-effects persist, ask your Qwitly clinician about timing adjustments, not discontinuation.

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