Your personal toolkit

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

General information, not a prediction for day 28.

• 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.

General information, not a prediction for day 28.

• 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.

• Take a short walk if comfortable.
• Listen to something you enjoy.
• Message someone supportive.
• Make a simple meal.
• Try a puzzle.
• Draw or doodle.
• Read a few pages.
• Watch a familiar show.
• Tidy a small space.
• Sit somewhere peaceful.
• Water a plant.
• Plan a low-pressure outing.
• Stretch comfortably.
• Try a craft.
• Write a few lines.
• Play a game.
• Spend time with a pet.
• Choose a restful break.