Set a quit date within the next 1 to 2 weeks
Remove weed, pipes, papers, vapes, grinders, and lighters from your space
Tell one trusted person you are quitting
Write down your reasons for quitting
Identify your trigger times, places, and people
Avoid people and situations that make you want to use
Replace the habit with a specific activity
Keep your hands and mouth busy with gum, water, snacks, or a stress ball
Exercise daily
Sleep on a consistent schedule
Eat regular meals
Drink plenty of water
Expect cravings and let them pass without using
Use deep breathing or short walks when cravings hit
Delay the urge for 10 to 15 minutes
Keep a list of reasons to stay quit
Track each day you stay sober
Reward yourself for milestones
Join a support group or recovery program
Talk to a therapist or counselor
Ask a doctor for help if withdrawal feels overwhelming
Avoid alcohol or other substances that lower your control
Plan for high-risk moments in advance
If you slip, restart immediately and keep going