The rush of Quit Day is behind you, cravings are less frequent, and life is starting to feel normal again. That’s exactly why Months 2–3 can be tricky: the post-quit slump. Motivation dips, “just one cigarette” thoughts pop up, and old triggers quietly reappear. This chapter shows you how to push through—by staying consistent with varenicline and bupropion, sharpening your habit systems, and using fast, practical tools to shut down surprise urges.

‍

1) Why the slump happens (and why it passes)

Early wins (clearer breathing, cleaner taste/smell, “Day X smoke-free” streaks) gave you momentum. Around Weeks 5–10, novelty fades and the brain’s reward system is still recalibrating. Result: a flat mood day here and there, a random strong craving, or nostalgia for “the old routine.” This isn’t relapse—it’s adjustment. With the right structure, you move from “I quit” to “I am a non-smoker.”

2) Medication consistency = relapse insurance

Your medicines are still doing quiet, essential work:

• Varenicline (through Month 6): keeps nicotine from feeling rewarding if you’re tempted, and knocks down day-to-day cravings. Take it with food and water; keep the evening dose at dinner if dreams linger.
• Bupropion (through Month 12): smooths mood and energy, reducing “stress-smoking” risk. Stay on morning + mid-afternoon dosing; avoid late-night doses.
• Prazosin (if prescribed, through Month 6): maintain at bedtime for calm sleep and lower night-time anxiety; stand up slowly in the morning.
• Ondansetron (as needed): by now you may rarely use it—still good to keep handy.

Non-negotiable: don’t stop or “take a break” because things feel easier. Skipping doses invites rebounds. If side-effects persist, talk to your Qwitly clinician about timing tweaks rather than stopping.

3) Kill the “just one” myth—fast tools for surprise urges

10-Minute Rule
Tell yourself, “I can decide in 10 minutes.” Start a timer, walk, drink water, or do two rounds of box-breathing (4-4-4-4). Urges crest and fall in under two minutes—by the end of the timer, the wave has passed.

If-Then Scripts
Write (and memorize) two lines:

• If I feel an urge during stress, then I breathe 4-4-4-4 twice and step outside for fresh air.
• If friends go out to smoke, then I grab a sparkling water and text my quit buddy “✅.”

Label, Don’t Argue
When a thought appears—“One puff won’t hurt”—label it: “Craving thought.” Don’t debate it; let it float by while you do your script. Thoughts are not commands.

‍

4) Reinforce the habit loops you built in Month 1

Keep your anchors:

• Morning: pills + water + 60-second breathing.
• Post-meal: five-minute walk or teeth-brushing (breaks the food-then-smoke link).
• Workday: two scheduled micro-breaks (10 a.m., 3 p.m.)—stretch, stair flight, or quick lap.
• Evening: varenicline with dinner; prazosin at lights-out; herbal tea or shower as wind-down.

Upgrade with habit stacking: attach a new micro-habit to an existing one. Example: after you set your phone alarm at night, refill your water bottle for morning dosing. Small, repeatable, automatic.

‍

‍

5) Trigger vigilance as life normalizes

HALT check—Hungry, Angry, Lonely, Tired are top relapse states. Fix the state first: eat protein/fiber, take three calming breaths, message a friend, or power-down for sleep.

Alcohol & social smoking: decide before events whether you’ll drink, how much, and where you’ll sit. Keep mints and a non-alcoholic option in hand so your mouth stays busy.

Environment drift: if ashtrays, old lighters, or smoke-heavy hangouts creep back in, reset. Deep-clean the car, swap the café patio for an indoor table, bring back your “craving kit” (gum, water, stress ball).

‍

6) Motivation refresh—evidence beats nostalgia

• Scoreboard: update money saved, days smoke-free, and personal bests (climbed stairs without stopping, morning cough gone).
• Re-read your “why.” Add one new reason you’ve noticed this month (better sleep, more energy, calmer mornings).
• Reward cadence: weekly mini-treats + a Month-3 experience (class, day trip, or gear). Rewards teach your brain that non-smoker routines equal good outcomes.

‍

7) Troubleshooting common Month 2–3 dips

Boredom: create a “2-minute menu”—20 push-ups, 10 squats, tidy a drawer, message a friend, fill a water bottle. Use it whenever scrolling turns into urge territory.

Mood flatness: 15–20 minutes of movement (walks, light strength, a short video) often beats the blues faster than anything. Confirm bupropion adherence and timing.

Sleep blips: keep caffeine earlier in the day, screens dim after sunset, and your wind-down ritual intact. If dreams persist, keep varenicline with dinner; tell your clinician if sleep doesn’t settle.

8) Drift detector: catch slips before they start

Warning signs: skipping doses, “hanging out” in smoke zones, bargaining thoughts (“I’ll only smoke on weekends”), leaving gum/water at home, hiding the app that tracks progress.

Course-correct immediately: reset alarms, restock your kit, tell your ally today, and schedule a 10-minute Qwitly check-in. You’re not starting over—you’re steering back on course.

Key Takeaways

• Months 2–3 bring a post-quit slump—expect it, plan for it, and it passes.
• Medication consistency (varenicline to Month 6, bupropion to Month 12) is your relapse insurance.
• Use 10-minute delays, if-then scripts, and label-don’t-argue to beat surprise urges.
• Keep anchors (morning pills, post-meal walk, evening wind-down) and stack small habits.
• Refresh motivation with visible wins and steady rewards; watch for drift and correct early.

You’re moving from early victory to stable identity. With these tools, Months 2–3 become the bridge to your three-month milestone—and a quieter craving calendar.

‍