By months four and five, “I don’t smoke” feels natural. Your mornings are clearer, cravings are quieter, and routines run on autopilot. That’s real progress—and the moment complacency likes to sneak in. This chapter helps you protect your gains, keep medications on track, and reinforce the simple habits that made you smoke-free in the first place.

1) Comfort Is Welcome—Complacency Isn’t

When life gets easier, the brain loves shortcuts. That’s why “just one cigarette” thoughts can pop up now—during a celebration, after a tough day, or when you’re nostalgic for old rituals. Treat these thoughts as background noise, not instructions. The goal is steady vigilance, not constant effort.

Fast protocol when a thought appears:

1. Label it: “Craving thought.”
2. Delay it: Set a 10-minute timer and walk, hydrate, or breathe 4-4-4-4.
3. Swap the scene: Move rooms, change seats, step outside for fresh air.
   By the time the timer ends, the urge has almost always faded.

2) Keep Medications Non-Negotiable

Your medicine plan is still your relapse insurance:

• Varenicline: You’re nearly at Month 6—finish the course. Keep the evening dose with dinner if dreams linger; always take with food and water.
• Bupropion: Continue through Month 12, morning and mid-afternoon. It cushions mood, reduces stress-smoking risk, and sustains motivation.
• Prazosin (if prescribed): Nightly until Month 6; rise slowly in the morning, hydrate well.
• Ondansetron (as needed): Rarely needed now—use if nausea returns so you never skip doses.

If anything feels off, message your Qwitly clinician to adjust timing, not to self-taper. Stopping early can reopen doors you worked hard to close.

3) Double-Down on Simple Anchors

The habits you built in Months 1–3 still matter:

• Morning anchor: pills + full glass of water + 60-second breathing.
• Post-meal swap: five-minute walk or teeth brushing—keep breaking the old food-then-smoke link.
• Workday micro-breaks: two short movement breaks (late morning, mid-afternoon) to diffuse stress and prevent boredom triggers.
• Evening wind-down: varenicline with dinner, herbal tea or warm shower, prazosin at lights-out (if prescribed).

Anchors are boring by design—and that’s why they’re powerful. Boring routines don’t argue with cravings; they outlast them.

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4) Guard Against High-Risk Situations

Celebrations & alcohol: Decide ahead of time whether you’ll drink, how much, and where you’ll sit. Keep sparkling water and mints in hand so your mouth stays busy.

Travel & schedule changes: Pack your “craving kit” (gum, water bottle, stress ball) and set extra phone alarms for time-zone shifts. New environments can reboot old cues—anticipation prevents surprises.

Smoker circles: It’s okay to step back. A friendly boundary—“I’m keeping this streak; see you inside”—protects your identity and your progress.

5) Reinforce the Non-Smoker Identity

• Say it weekly: “I don’t smoke.” Voice shapes identity.
• Show your numbers: Days smoke-free, money saved, stairs climbed, resting heart rate—evidence beats nostalgia.
• Invest your savings: Put cigarette money toward a visible goal (fitness tracker, class, mini-trip). Rewards teach your brain that smoke-free living = good outcomes.

6) Stress-Relief, On Repeat

Stress hasn’t vanished; you’re just better at handling it. Keep the tools that work:

• Box breathing (4-4-4-4) before replying to a stressful email.
• Two-minute walk between meetings.
• Shoulder rolls + neck stretch during afternoon slumps.
• Bedtime body scan for deeper sleep.

If a rough patch lasts more than a few days, check in with your clinician to fine-tune sleep, exercise, or dose timing. Small adjustments now prevent big problems later.

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7) Celebrate Quiet Wins

Not smoking isn’t the only win. Notice:

• Fewer “automatic” urges in familiar spots.
• Faster workout recovery and quieter mornings.
• The freedom of not budgeting time (or money) for cigarettes.

Mark a Month-5 reward—something modest that still feels memorable. Then return to your anchors the very next day.

Key Takeaways

• Months 4–5 feel natural—stay vigilant, not anxious.
• Keep simple anchors (morning pills, post-meal walk, evening wind-down) non-negotiable.
• Pre-plan for celebrations, travel, and smoker circles; use label-delay-swap for surprise urges.
• Track and reward quiet wins—evidence and enjoyment keep motivation high.

You’re entering the home stretch for varenicline and prazosin—and the strongest part of your streak so far. Next up in Quitting 101: Part 15 – 6-Month Milestone: Celebrate Success & Transition Off Varenicline.