PROBLEMATIC CANNABIS USE

Weekly plan

SUPPORT EXERCISE

“Achieving my weekly goals”

In this step we will help you to concretize and organize your effort. We believe that the use of tools of this type is essential. We suggest that you use a template similar to the one in the following example. We will call it “The Weekly Plan”:

Week:
Goal of the week:

For example: “don’t consume anything if I’m going to drive and don’t drive if I’ve consumed”

Motivational sentence of the week:

For example: “because I decide”

Based on the example below, choose 3 concrete actions to develop this week and paint each day green/orange/red depending on whether you have managed to overcome them:

DAY OF THE WEEKHOW DID YOU FEEL TODAY?ACTIONS COMPLETED
MONDAY
I’m getting it. I’m fantastic!
  • Exercise moderately.
  • When I feel like smoking a lot, call a friend or walk the dog.
  • Spend as much time as possible with people who don’t consume.
TUESDAY
I feel terrible, but I’m determined.
  • None of them.
WEDNESDAY
It’s been good for me to spend more time with Laura.
  • Exercise moderately.
  • Spend as much time as possible with people who don’t consume.
THURSDAY
I’m anxious and I can’t sleep, I have to find a solution as soon as possible.
  • Spend as much time as possible with people who don’t consume.
  • When I feel like smoking a lot, call a friend or walk the dog.
FRIDAY
Effort has its reward.
  • Exercise moderately.
  • When I feel like smoking a lot, call a friend or walk the dog.
  • Spend as much time as possible with people who don’t consume.
SATURDAY
Tired but eager to continue.
  • When I feel like smoking a lot, call a friend or walk the dog.
  • Spend as much time as possible with people who don’t consume.
SUNDAY
Proud of myself!!
  • When I feel like smoking a lot, call a friend or walk the dog.
  • Spend as much time as possible with people who don’t consume.
  • Exercise moderately.

Finally value your week with a short word or phrase:

How was your week?

For example: “difficult”, “with light and dark”, “better every day”,…

Develop your own template model and be constant. It will help you much more than you can imagine.

Go for it, you can do it!

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