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Quit Marijuana Worksheet Exercises for Recovery

On this page, we provide 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).[1]https://www.ncbi.nlm.nih.gov/books/NBK470241/ We strongly recommend going through the worksheets and exercises in the order presented on this page, but you are more than welcome to revisit them at any time.

Value Ranking Exercise

A number of scientific studies have conceptualized addiction as a person’s brain pursuing the activity/action that they perceive will further their values (Volkow et al., 2003).[2]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155054/ With this Value Ranking Exercise worksheet, we challenge you to set out all of the many different values you have, and from there the exercise will help you remember the things in life that are most important to you.

Download the Value Ranking Exercise Worksheet [PDF]

Value Ranking Exercise Worksheet for Quitting Marijuana - First Page Image

Five Questions Exercise

If your goal is to quit smoking weed, it is important to be able to identify the difference between:

  1. What you are currently doing (or not doing); and
  2. What you could be doing to achieve your goal(s).

The Five Questions Exercise worksheet is designed to help you add context to these perspectives and to help you make it clear in your mind what you could be doing with your time. Understanding the discrepancy can act as a serious form of motivation in your journey to leave marijuana.

Download the Five Questions Exercise Worksheet [PDF]

Five Questions Exercise Worksheet for Quitting Marijuana - First Page Image

Marijuana Craving Log Worksheet

Marijuana cravings present themselves as intense and perceivably irresistible urges to use weed. They are very common in the early stages of quitting weed but subside over time.

Unfortunately, cravings are “one of the primary behavioral components” behind marijuana addiction (Filbey et al., 2009).[3]https://pubmed.ncbi.nlm.nih.gov/19651613/ In effect, this makes them one of the hardest parts of quitting weed.

However, cravings are not truly irresistible, and learning to manage them is a great skill to have if you want to quit cannabis.

A lot of the time, cravings are caused by triggers, and by taking note of your urges and cravings over time you may discover patterns that help explain your weed use and the triggers that cause them.

Our marijuana craving log sheet enables you to keep track of your cravings, uncover patterns, and should help you anticipate (and avoid) situations that trigger weed use.

Download the Marijuana Craving Log Worksheet [PDF]

Marijuana Craving Log Worksheet for Quitting Marijuana - First Page Image

Resources

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The team at LeaveWeed.org 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.

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