YOUR DAILY MOMENT

Build a coping kit

Prepare a few simple things to reach for during an urge. Choose options that feel comfortable and practical for you.

ONE THING TO TRY

Check out volunteer experiences in your community

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.

Check out volunteer experiences in your community

Plan something special to do with someone you care about.

Learn and practice a quick 5-minute stress-relief breathing exercise.

Clean and reorganize a space in your home that was associated with cannabis use.

Research local community classes or workshops that interest you.

Create a vision board representing your life goals without cannabis.

Write down three new self-care activities to try this week.

Tips for today · 5

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

Give your hands something comfortable to do, such as holding a smooth pebble.

Keep a drink you enjoy nearby.

Try doodling during a restless moment when appropriate.

Make a small distraction kit with a puzzle or something pleasant to touch.

If comfortable, let your breathing slow naturally. Stop if you feel dizzy or uneasy.

Benefits to explore

General information, not a prediction for day 4.

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 4.

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.