1. Understand Why You Want to Quit
Your reason is your fuel. Write it down. Whether it’s better sleep, a clear mind, more motivation, or stronger relationships — get specific about what you’re fighting for.
2. Prepare for the Shift
- Get rid of all marijuana and paraphernalia
- Tell a trusted friend or family member
- Download a habit tracker or use a journal
- Stock up on healthy snacks, water, and sleep aids
3. The First 72 Hours
Cravings may peak. Anxiety or irritability might rise. This is your body rebalancing — not you failing. Stay hydrated, rest, and distract yourself with simple tasks or movement.
4. The First Week
You may notice intense dreams, some mood swings, or trouble sleeping. All normal. Keep routines simple, eat well, and lean on encouragement — podcasts, support forums, or friends.
5. Build New Habits
Replace the time and triggers that led to smoking with new activities:
- Walks, workouts, journaling, music, puzzles, or creative hobbies
- Talk to someone. Don’t isolate.
- Join an online support group or start a progress blog
6. Reward Progress
Mark your milestones. 1 day, 3 days, 1 week, 30 days. Celebrate clean time with healthy treats, a new book, or a note to your future self.
7. If You Slip
It’s not the end. Learn from it. What triggered it? What can you change? Get back up and keep moving forward. Progress is not perfection — it’s persistence.
Next Step:
See the Withdrawal Timeline to know what to expect and how to manage it like a pro.