§ 01 · In crisis

A guided learning module

Quitting Smoking.

The first 72 hours, the replacement problem, and the 90-day verdict.

About 6 weeks6 lessons · 38mFree

Length

About 6 weeks

Lessons

6 · 38m

Done

0 / 6

0%Complete

The arc · 6 lessons

01The honest audit 02The first 72 hours 03The social architecture 04The replacement problem 05The relapse map 06The 90-day verdict

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§ 01 · What you'll learn

01What withdrawal actually feels like, day by day, and when it eases

02What the evidence says about NRT, varenicline, and bupropion - not what the pharmacy counter suggests

03How to navigate a social life built around smoking without isolating yourself

04What actually helps with the replacement problem, including the honest truth about weight

05Why relapse is data, not failure, and what to do differently after one

06What changes at 90 days, and what to watch for after that

§ 02 · Who it's for

01A man who has smoked daily for 20+ years and has tried to quit before

02Someone whose doctor, partner, or own gut has told him it's time, and "just stop" hasn't worked

03A man whose social life, work breaks, and daily rhythm are built around cigarettes

§ 03 → The lessons

6 sessions, in order.

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01

The honest audit

Why this time is different - or isn't. What's actually worked before, what hasn't, and the trigger inventory: when, where, with whom, after what.

6 min 02

The first 72 hours

What withdrawal actually feels like, when it peaks and when it eases. NRT, varenicline, and bupropion - what the evidence says. The GP visit and the practical setup.

7 min 03

The social architecture

The smoking mate at work, the partner who smokes, the drink that always comes with one. How to navigate the first month without nuking your social life.

6 min 04

The replacement problem

What you reach for at 9pm now. The food trap, the substitution hierarchy, and why "just distract yourself" isn't enough advice for a 20-year habit.

6 min 05

The relapse map

Most quitters relapse more than once before it sticks. The high-risk moments, the crisis protocol, and the difference between a lapse and a relapse.

7 min 06

The 90-day verdict

What actually changes physically and psychologically by day 90. The maintenance question, and the honest truth about weight, energy, and what doesn't fix itself just because you stopped.

6 min

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Quitting Smoking.

6 sessions, in order.

Track it. See it. Change it.

The first 30 days after she says it's over

The conversation you saw coming

The conversation you didn't