YOUR DAILY MOMENT

Find your people

You can ask for support without having everything figured out. Think about one person or service you would feel comfortable contacting.

ONE THING TO TRY

Create a list of five positive affirmations to repeat daily.

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.

Create a list of five positive affirmations to repeat daily.

Spend time reflecting on your progress and what you've learned so far.

Try a new stress-relief technique, such as guided imagery or journaling.

Reach out to a mentor or role model for support and advice.

Plan a small reward for yourself for working through these lessons.

Tips for today · 5

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

Create an emergency plan for moments when cravings hit hard—know who to call or what activity to do instead.

Focus on developing new routines that don’t involve cannabis use.

Engage in online forums or communities focused on change for support and inspiration.

Practice mindfulness techniques like meditation or yoga regularly.

Set weekly goals related specifically towards personal growth outside cannabis.

Benefits to explore

General information, not a prediction for day 11.

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 11.

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.