YOUR DAILY MOMENT

Build your support map

Support can come from more than one place. Consider trusted people, your GP and local drug support services.

ONE THING TO TRY

Research and learn about the long-term benefits of quitting cannabis.

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.

Research and learn about the long-term benefits of quitting cannabis.

Create a daily self-care routine that includes physical, emotional, and mental health activities.

Choose whether you want to talk with a trusted person about your experience.

Explore new recipes that focus on healthy eating and nutrition.

Set a new personal challenge to achieve by the end of the month.

Tips for today · 5

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

Write a short note to your future self about what matters now.

Find a local service or group you could contact for support.

Keep three coping options somewhere easy to find.

Collect a few ideas for things you would like to do.

Adjust your plan based on what you have actually found helpful.

Benefits to explore

General information, not a prediction for day 18.

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 18.

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.