YOUR DAILY MOMENT

Plan the next month

Make a flexible plan for the coming month. Include support for difficult days, not just goals for easier ones.

ONE THING TO TRY

Reflect on the past month and write a summary of your achievements and challenges.

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 past month and write a summary of your achievements and challenges.

Create a self-care plan that includes daily, weekly, and monthly activities.

Try a new healthy recipe that incorporates ingredients you enjoy.

Spend time engaging in a relaxing activity, such as reading or gardening.

Reach out to someone who has inspired you during your journey to express your gratitude.

Tips for today · 2

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

Notice a detail in your surroundings.

Write a short list of people, places or activities that help.

Benefits to explore

General information, not a prediction for day 29.

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 29.

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.