YOUR DAILY MOMENT

Look after the basics

Food, rest and everyday care matter. There is no perfect routine to achieve, and this programme is not a weight-loss plan.

ONE THING TO TRY

Attend a local support group or online meeting for individuals quitting cannabis.

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.

Attend a local support group or online meeting for individuals quitting cannabis.

Create a list of five activities you can do when cravings hit.

Spend time outdoors to connect with nature and clear your mind.

Write a letter to yourself detailing your motivations for quitting.

Reflect on what you have learned so far and recognise your effort.

Tips for today · 11

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

Keep water available and drink according to your needs.

Choose fruit you enjoy if it appeals to you.

Prepare an easy meal or snack for a busy day.

Eat regularly in a way that suits you.

There are no special detox drinks required for this programme.

A simple soup or another familiar food may be comforting.

Choose foods that fit your preferences and dietary needs.

Keep an easy snack available if your appetite changes.

Try a puzzle or craft if you want to occupy your hands.

Give yourself time for a meal without judging what you eat.

If appetite changes are persistent or worrying, ask a healthcare professional for advice.

Benefits to explore

General information, not a prediction for day 7.

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 7.

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.