How to Quit Smoking Weed (Toolbox Header Image)

How To Stop Smoking Weed [Quitting Weed Guide, Tips, Best Ways To Quit, & Resources]

On this page, we set out a number of resources, tools, and techniques based on the current scientific consensus that you can use to assist you with quitting or cutting down on your use of marijuana either cold-turkey or by alternative means. This includes regularly updated guides, worksheets, exercises, and more – all that can help you keep on track and develop skills to support your recovery from marijuana addiction.

If this is your first time on this page, quitting weed for good might feel like a faraway and unattainable goal – but we promise that’s not true; hundreds of thousands of people overcome marijuana addiction every year (Herrmann et al., 2015).[1] By staying motivated, and using the tools and resources on this page, we are sure you can be one of them.

Quit Weed Guides, Tips, and Articles

1. Marijuana Withdrawal Timeline

In this guide, we set out the marijuana withdrawal timeline and symptoms as experienced by the “typical” person.[2] Evidence shows that by being aware and prepared for the potential side effects you may feel once you stop using weed, you are more likely to stick to your goal and have a lower chance of relapse.

The guide covers:

  1. What marijuana withdrawal is;
  2. The most common symptoms of marijuana withdrawal;
  3. The marijuana withdrawal timeline;
  4. Withdrawal symptoms to watch out for;
  5. Where to get help if it’s necessary; and
  6. How to mitigate symptoms of marijuana withdrawal.

2. Overcoming Marijuana Withdrawal Insomnia And Sleep Disturbances

In this guide, we explain why it can be hard to sleep without marijuana and set out our guide on how to relieve the issue.[3] By preparing yourself with strategies to ensure you get a goods nice rest, we hope you will be less tempted to relapse during your early days of sobriety.

The guide covers:

  1. Why people experience experience insomnia and sleep disturbances after quitting weed;
  2. Whether weed actually helps with sleep;
  3. A number of strategies for improving sleep quality after quitting marijuana; and
  4. An timeline for when your sleep quality will begin to improve.

3. How To Socialize And Make Friends Without Marijuana

It is normal to spend less time with weed-using friends while you are in the process of quitting. However, research shows that maintaining “positive relationships” is a crucial contributor to continued sobriety (Petterson et al., 2019).[4] In this guide, we cover common questions people have about socializing without cannabis and set out strategies for making friends as you move forward without weed.[5]

The guide covers:

  1. Whether it’s normal to lose friends after quitting weed;
  2. How weed affects people socially;
  3. How to make friends and have fun without marijuana; and
  4. How to maintain positive friendships, hobbies, and habits in sobriety.

4. Overcoming Boredom Without Marijuana

It is very normal to feel bored in the early stages of quitting weed or taking a tolerance break as you adjust to all the newfound time you have to fill (Bonnet & Preuss, 2017).[6] In this guide, we set out a series of strategies to help you overcome boredom without smoking weed.

The guide covers:

  1. Why you may feel bored after quitting weed;
  2. The effect long-term use of marijuana has on the “happy chemicals” in your brain;
  3. Strategies for overcoming boredom after quitting marijuana; and
  4. A timeline for when you will begin to start enjoying things again.

5. Overcoming Anger Without Weed

Some people feel angry after quitting weed because common side effects of quitting marijuana include irritability, anger, and aggression (Lee et al., 2014).[7] These side effects are attributable to the effects of marijuana withdrawal.

This guide covers:

  1. Why you may feel irritable and angry without weed;
  2. When you can expect that anger to go away if you continue not to use marijuana; and
  3. Strategies to help you stay calm and manage your irritability without weed.

Worksheets and Exercises has created a variety of exercises and worksheets specifically designed to help you quit weed and manage your life moving forward, without your crutch. All of these tools are derived from well-established Cognitive Behavioural Therapy sciences (Chand et al., 2021).[8]

Quit Marijuana Worksheets and Exercises

On this page, we provide a variety of methods, worksheets, and exercises designed to help you quit weed and live a balanced life. The worksheets currently include our:

  1. Value Ranking Exercise;
  2. Five Questions Exercise
  3. Marijuana Craving Log Worksheet.

Apps (Android And IOS)

There is strong evidence that using a smartphone app to support you in your decision to quit marijuana can greatly increase your chances of success (Albertella et al., 2019).[9]

Due to great demand from users of, we are in the process of developing our own full-featured that will include tools and resources cutting edge research considers necessary to ensure the app’s efficacy. We expect this app to launch in early 2022.

In the interim, we have published an article setting out the best quit weed apps available right now:

The Best Apps To Help You Quit Marijuana

The article covers the best quit weed apps available at the moment containing helpful features such as:

  • Sober day counter and sobriety trackers
  • Daily pledges & reviews
  • Sobriety calculators
  • Daily feelings/cravings logs
  • Money saved trackers
  • Communities
  • Goals and milestones
  • Relapse statistics

Support Groups and Communities

While you can successfully maintain sobriety without being part of a support group, they can be a great asset in maintaining continued sobriety. A number of these groups have been clinically shown to increase your chances of quitting successfully, with a decreased chance of relapse (Bassuk et al., 2016).[10]

A few groups we support include:

Marijuana Anonymous meetings, like Alcoholics Anonymous meetings for alcohol, have helped countless people free themselves from weed. MA offers a strong community of peer support as well as a 12 step program for sobriety.

Whilst the systems and “orthodoxy” of MA meetings won’t be everyone, many people find that they thoroughly enjoy the community aspect of the program. MA members pride themselves on not pressuring anyone to do anything, but simply providing understanding, support, and sharing their own experiences.

Our primary purpose is to stay free of marijuana and to help the marijuana addict who still suffers achieve the same freedom.

Marijuana Anonymous

Unfortunately, MA is not as big as AA so it might be difficult to find meetings if you live in a less populated area.

However, if you’re in a big city, you may wish to check out a meeting or two. Even if it doesn’t perfectly suit what you’re looking for, you may find yourself still holding nuggets of MA wisdom close long into the future and it can be great to get that connection with people who have been where you are.

Smart Recovery Logo

Online and Offline

SMART stands for “Self Help Addiction Recovery Program”. With both offline meetings across the USA and Canada and an online community (including live voice meetings), SMART is a good option for anyone serious about quitting weed, or any drug for that matter.

The unique thing about SMART is that their philosophy is based on science and their community and the program develops as science does. Specifically, they cite a mountain of cognitive psychology in their work and have lots of people in the online forums (including a dedicated cannabis sub-forum) who and are knowledgeable on these topics as well.

The online community is well managed and supportive. It’s less of a free-for-all than /r/leaves and whilst this can sometimes limit discussion it has the payoff of ensuring the advice shared is always genuinely helpful.

Quit Weed Helplines

Quitting weed alone can be hard – but you don’t have to take on the challenge alone.

There are thousands of helplines operating internationally that you can call if you need help with your marijuana addiction.

These helplines act as a judgment-free and confidential avenue for you to contact support persons and counsellors who can provide you with counseling and information.

Visit find a helpline and you will be able to find one-to-one marijuana addiction support from anywhere in the world, for free.[11]



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The team at is dedicated to offering trusted information about quitting or cutting down on the use of marijuana.

All information provided on the site is evidence-based, sourced, cited, or based on personal, lived experience. All of our content is written, fact-checked, cited, and reviewed by qualified health professionals and researchers.

If you feel that any information on the website is false, inaccurate, out-of-date, or questionable, please let us know.