YOUR DAILY MOMENT

Continue after a setback

If you used cannabis, you can record it without judgement and choose what comes next. Your saved lessons and awards remain yours.

ONE THING TO TRY

Write down your long-term goals and how staying cannabis-free will help you achieve them.

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.

Write down your long-term goals and how staying cannabis-free will help you achieve them.

Spend time practicing a mindfulness technique, such as meditation or deep breathing.

Connect with a support group, either online or in-person, to share experiences.

Plan a fun, substance-free outing or activity with friends or family.

Create a list of five affirmations to repeat daily that reinforce your commitment to decision to change.

Tips for today · 8

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

Focus on staying safe now. If you also use alcohol or other drugs regularly, get medical advice before abruptly stopping them.

A setback is information, not a verdict on you.

Record what happened only if that feels useful.

Reach out to a trusted person or drug support service.

Notice the situation or feeling that came before using.

Identify something that has helped you before.

Choose one practical step for the next few hours.

Continue this attempt or start a new one in Settings; your learning and awards are preserved.

Benefits to explore

General information, not a prediction for day 26.

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 26.

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.