YOUR DAILY MOMENT

Protect your boundaries

It is okay to say what you need, leave an uncomfortable situation or choose a different plan.

ONE THING TO TRY

Create a detailed plan for how to handle situations where cannabis may be present.

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 detailed plan for how to handle situations where cannabis may be present.

Start a daily gratitude practice by writing down three things you are thankful for.

Research and explore mindfulness techniques to incorporate into your routine.

Connect with a friend or family member to share your journey and progress.

Set a new personal goal unrelated to cannabis, such as improving a skill or hobby.

Tips for today · 5

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

Practice positive affirmations daily that reinforce your commitment.

Engage in volunteer work as a way of giving back while staying busy.

Reflect on past successes when faced with cravings; remind yourself how far you've come.

Plan substance-free outings focusing on activities that bring joy.

Create playlists filled with uplifting songs that motivate you.

Benefits to explore

General information, not a prediction for day 13.

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 13.

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.