YOUR DAILY MOMENT

Make time for yourself

Choose an activity because it interests or comforts you. You do not have to be productive every minute.

ONE THING TO TRY

Explore a new hobby or interest that you’ve always wanted to try.

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.

Explore a new hobby or interest that you’ve always wanted to try.

Write down three reasons why you are proud of your decision to quit.

Attend a workshop or seminar related to personal growth or wellness.

Create a self-care plan that includes activities you enjoy.

Spend time with someone who supports your decision to quit.

Tips for today · 5

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

Identify healthy coping mechanisms such as journaling , exercising , or talking with friends.

Make time each week for self-care activities that promote relaxation.

Explore hobbies that keep your mind engaged and distracted from cravings.

Create vision boards representing future goals without cannabis influence.

Establish boundaries with individuals who may not support your change journey.

Benefits to explore

General information, not a prediction for day 12.

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 12.

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.