Cravings can be loud. They do not always get the last word
Don’t argue with the impulse for an hour
When the urge tightens, start with your body and surroundings. Stand up, change rooms, drink some water and give your hands something else to do. If you can, go outside for ten minutes. The aim is not to prove that the craving has disappeared. It is to avoid obeying it in the first second.
Use a ten-minute maneuver
- Say, “I haven’t decided for ten minutes.”
- Move cannabis, money and the relevant contact away from the scene.
- Do one self-contained action: shower, take a short walk, prepare food or call someone.
- At the end, check what you actually need: rest, food, company, release or a break from boredom.
Prepare for the next craving in advance
Write down the place, time and permission-giving thought. Then leave a visible response at that point. If the craving usually appears when you close the laptop, your alternative needs to be ready beforehand, not hidden in a notebook.
If cravings take up too much space
You do not have to turn every afternoon into a private contest. Talking to someone can help you understand the role cannabis plays and prepare difficult scenes more effectively. You do not have to wait until everything is going badly to ask for another perspective.
What commonly feeds a craving
Hunger, tiredness, alcohol, visible smoking materials, boredom and being around people who smoke can make cravings more likely. That does not mean they always cause use; it means you may be able to intervene earlier. The autopilot map helps you spot the sequence.
FAQ
Do I have to wait till they’re gone?
No. You can act while a craving is still present. A useful response does not have to reduce the craving to zero; it only needs to create enough room for you to choose.
What if I end up smoking?
Avoid “That is it; I have failed.” Look at the scene and recover the next step. The guide to smoking again during a pause explains how to continue without hiding it or turning it into a funeral.
When are ten minutes not enough?
When the delay only postpones the same struggle, or cravings occupy a large part of the day. That is a reason to widen the support available, not because you failed the ten-minute exercise but because the situation may need more tools. In Resources you can explore options without ALO sending your data to anyone.
Have an alternative ready each day
Editorial review: 24 July 2026.