YOUR DAILY MOMENT

Practise being present

Notice something around you: a colour, a sound or the feeling of your feet on the floor. Skip anything that feels uncomfortable.

ONE THING TO TRY

Reflect on your emotional journey over the past month and write about it.

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 your emotional journey over the past month and write about it.

Try a new physical activity or sport that challenges you.

Identify three ways you can give back to your community or support others in their journeys.

Create a list of your favorite self-care activities and schedule time for them.

Research mindfulness practices and choose one to incorporate into your daily routine.

Tips for today · 1

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

Try noticing three things around you. You can stop or choose a different activity at any time.

Benefits to explore

General information, not a prediction for day 25.

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 25.

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.