Preparation beats improvisation. It also takes less energy
1. Pick a start date
To prepare a pause on your own, choose a date soon and decide what you will do at the first time you usually smoke. If you already have ALO21, open Day 0 in My ALO to save your start date, time zone and email time. If you start today, that time must still be ahead of you.
2. Put your reason into words
If you want to write it down, one sentence is enough: to think more clearly, get some room back, be more present or see what changes. It’s optional. Your answer isn’t scored or treated as a diagnosis.
3. Recognise the first difficult moment
It might be finishing work, arriving home or the time after dinner. Choosing one is enough to prepare something today. In My ALO’s Day 0, you can select up to three moments or continue without answering; personalisation is optional.
4. One idea for the first evening
These are options to think through that moment. Take what helps; you don’t have to work through a checklist before you can start.
- Decide what to do with your rolling kit and stash.
- Pick dinner and one thing to do afterward.
- Have one small next move ready for when you feel like smoking.
- If it helps, tell someone you trust.
5. Know the limits
ALO offers educational and behavioral support with asynchronous human replies. It is not therapy or an immediate-response service. If you need specialist or urgent help, choose a service equipped for that situation.
What happens next
If you are taking the pause on your own, start with the step you prepared and then see whether something needs changing. With ALO21, Day 1 arrives on your chosen date: the email includes the whole scene and action. My ALO keeps context and help available when you want them; you can follow the email without opening it.
Day 0 FAQ
Do I have to start today?
No. You can prepare for another date soon. If you already have ALO21, choose one of the dates available in Day 0 before confirming. That choice schedules your journey; smoking does not automatically restart it.
Do I have to say how much I smoke?
No. You can follow the general program without answering questions about your smoking. If you choose personalization, ALO asks for separate consent; each answer is still optional and isn’t treated as a diagnosis.
What if I do not finish Day 0 in My ALO?
You can come back and finish getting ready. Day 1 isn’t scheduled until you confirm the start, the email and the service boundaries. Personalization answers and a first-evening action aren’t required to start.
Where does the wider plan fit in?
After Day 0, the guide to how to stop smoking weed provides the wider map. If night-time is the main scene, also prepare a plan for sleeping without weed.
Copy updated: 3 September 2026.