BEFORE
Choose what to look at.
You have chosen to try this weekend without weed. Start by preparing for the first moment that may be difficult. You do not need to solve both days at once.
What usually gets the whole thing going?
THIS WEEKEND · A SELF-GUIDED BREAK
Two days. No vows.
Choose one weekend without weed: prepare, notice what happens and wrap up. You’ll have a moment to look out for, an alternative within reach and a reminder for next time. If you smoke, carry on from what actually happened.
- 1 momentto look out for
- 1 alternativeready before you need it
- 1 useful cluefor next time
GETTING STARTED
Change one thing around you.
Choose what you will do when that moment comes and get it ready. If arriving home hungry is difficult, leave dinner ready. If you will be with people who smoke, prepare what to say and how to get home.
Put an alternative within reach before you need it.
WHEN IT GETS TRICKY
Ten minutes. Not a lecture.
Set a timer for ten minutes and try the alternative you prepared. If the urge remains, change one condition: move what you use to smoke away from where you will be, or find company if someone is available. If you smoke, you can resume your pause from the next moment.
The urge can still be there while you continue your pause.
WRAPPING UP
Take one useful thing with you.
Think of one moment from the weekend: what you tried and what happened. Keep anything that helped. If nothing did, choose one thing you would prepare differently. You can remember it or write it here.
A small clue is more useful than a verdict.
YOUR PLAN · ON THIS PAGE
What you want to take from this weekend.
- The moment
- —
- The alternative
- —
- Ten minutes
- —
- The clue
- —
This browser only remembers which moment you had open.