YOUR DAILY MOMENT

Make an if–then plan

An if–then plan connects a difficult situation to a next step. Keep the step small enough to use in the moment.

ONE THING TO TRY

Create a vision of your future self without 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.

Create a vision of your future self without cannabis.

Try a new form of exercise, such as yoga or swimming.

Reach out to someone who has successfully quit cannabis for advice.

Spend time volunteering in your community to give back.

Write down three things you are grateful for today.

Tips for today · 5

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

If you were to go back to using, what kind of situation would trigger it?

Where would you be?

What would you be doing?

Write down potential triggers and plan how to avoid them.

Visualise yourself successfully navigating situations without using.

Benefits to explore

General information, not a prediction for day 9.

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 9.

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.