YOUR DAILY MOMENT

Change your routine

A different route, activity or evening routine can give you a break from familiar cues. Choose a change that fits your life.

ONE THING TO TRY

Establish a morning routine that promotes a positive start to your day.

Choose this, or another small action below. You decide what is manageable today.

Optional

Tick only what you have actually done. Changes save individually. Awards count goals completed at least once, even if you later untick them.

Establish a morning routine that promotes a positive start to your day.

Identify and avoid at least two triggers that lead to cravings.

Plan a fun, substance-free activity with friends or family.

Write down your long-term goals and how quitting cannabis supports them.

Experiment with a new healthy snack or meal recipe.

Tips for today · 5

Read a tip, then mark it learned to add it to your collection.

Try a different activity at a time you associate with cannabis.

Consider a safe change to a familiar route or routine.

Do not drive while impaired; arrange another way to travel.

Visit a place you do not associate with using.

Plan a pause during a long journey and keep your attention on travelling safely.

Benefits to explore

General information, not a prediction for day 10.

You can make more room for activities that matter to you. Notice whether this is happening in your own life.
Money not spent on cannabis can go towards another priority. Savings depend on your own spending.
Choosing a different routine gives you a chance to learn what supports you.
Asking for support can help you build connections around your goals.
Your experience may change over time. There is no required feeling or fixed recovery deadline for this lesson.

Understanding symptoms

General information, not a prediction for day 10.

Some people experience cravings, sleep difficulties or changes in mood or appetite when stopping cannabis. Experiences vary.
A lesson number does not predict how you should feel. Symptoms can have other causes too.
Make a note of what you notice if useful. You do not need to experience symptoms to complete this section.
Contact your GP or a drug support service if symptoms concern you, persist or make daily life difficult.
For immediate danger or a medical emergency, call 999 in the UK. Do not wait for the programme to help.

You can complete this lesson without doing every goal. This records learning, not a cannabis-free day.