YOUR DAILY MOMENT

Prepare for a tricky moment

Imagine a situation you want to handle differently. Plan an exit, an alternative and someone you could contact.

ONE THING TO TRY

Reflect on the positive changes you've experienced while making this change and write them down.

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.

Reflect on the positive changes you've experienced while making this change and write them down.

Engage in a physical activity that you enjoy, such as dancing, hiking, or cycling.

Identify three coping strategies to use when cravings become strong.

Spend time with supportive friends or family members who encourage your journey.

Create a vision board that visually represents your goals for the next month.

Tips for today · 3

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

If you were to go back to using, what kind of situation would trigger it?

Where would you be?

What would you be doing?

Benefits to explore

General information, not a prediction for day 19.

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 19.

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.