How do I find the motivation to stop using cannabis?

Motivation to stop using cannabis often does not arrive all at once. It helps to write down your own reasons for and against use, to set small, concrete goals and to get support. It is possible to want to change and to keep using at the same time. This article starts exactly there.

Two sides of quitting

When you think about quitting, two sides often speak up. One names reasons for using, such as feeling calmer or socializing. The other names disadvantages: use costs time, disturbs sleep or derails plans. In counseling, this tension is called ambivalence. Taking both sides seriously helps you sort out your reasons.

Ask yourself what you hope to get from using, and whether there are other ways to get it, such as exercise, meeting friends or fixed evening routines.

Writing down your reasons

A simple method is a list with two columns. In one column, write what you like about using, and in the other, what bothers you. Add concrete examples to the second column: a missed appointment, an argument, an evening you would rather have spent differently. You may read this list again in weak moments.

• What do you want to experience differently in three months?
• Which situation triggers your strongest wish for cannabis?
• Who would be glad about your quitting, and how would that show?
• What would the first small success be that you notice?

Starting with small steps

Smaller goals are easier to check and give quicker feedback. Examples are one cannabis-free day a week, a fixed time when you do not use, or refraining from use in a particular situation.

A use diary is helpful. Note the date, amount, time and situation. After a few weeks, you will see patterns that did not stand out to you in daily life. The article Does a use diary help when quitting cannabis? explains more.

Planning for setbacks

You can carry on after a relapse. It shows which situations are hard for you. For that reason, plan in advance what you will do if it happens. That can be a call to someone you trust, a walk or a conversation with a counseling service. The article What to do after a relapse with cannabis? shows how to carry on after a relapse.

Using counseling as support

You do not have to manage quitting alone. An addiction counseling service helps you clarify your reasons and develop a plan. You can ask the service whether a conversation is possible even if you are still unsure.

Online services can also help. Quit the Shit is an information and counseling service for people who use cannabis and are looking for professional help. Its core element is a use diary over four weeks, and according to the program page, taking part is free of charge and anonymous. The article How does the Quit the Shit online program work? describes the process.

When motivation is gone entirely

Sometimes motivation drops sharply, for example in phases of stress, loneliness or low mood. Then it is worth working on your situation as well as on your goal. Sleep, exercise, a steady daily structure and contact with other people can help. In a small study reported by drugcom (79 participants, three weeks), people who wanted to quit and did sport showed clearly better cognitive performance than people who did not exercise.

If you feel low for a long time, or you think about harming yourself, speak straight away with a doctor or a counseling service. In an acute danger, call the emergency number 112.

Keeping motivation up in daily life

Motivation holds up when you make it visible in daily life. Put your two columns up somewhere you see them often. Tell someone you trust what you are working on, and ask them to check in. A short call in the evening can already make a difference.

Rewards also help, as long as they have nothing to do with use. A film, an outing, a meal together or a new sport are examples. Note small successes as well, such as an evening without use or a morning when you got up feeling good.

Common thinking traps

During quitting, thoughts keep appearing that are meant to justify using. It is worth recognizing them:

• “Today is only an exception.” An exception can be the start of a new habit.
• “I have everything under control.” A look at your diary shows whether that is true.
• “I will start next week.” A fixed date can be more effective than a general resolution.

When you notice such a thought, pause briefly. Ask yourself what has helped you in recent days not to act on it.

Counseling as a space for talking

In counseling, you do not have to make a decision before you have understood it. The specialist asks about your goals, your doubts and what has been tried so far. Some people come with the thought of just having a look and stay longer. That is fine.

Breaking goals into small stages

A goal such as “I am stopping” can quickly feel overwhelming. Break it into stages: first one week without use in a particular situation, then a second week, then a conversation with a counselor. Each stage gets a simple criterion by which you can tell it has been reached. This builds momentum without overloading you.

What you can do now

1. Write your two columns today: what you like about using and what bothers you.
2. Choose a cannabis-free day and plan what you will do on that day instead.
3. Start a use diary for two weeks.
4. Arrange a counseling conversation, even if you are still unsure.

You will find an overview of help and counseling under Help and counseling. If you have questions first, the article Do you have to want to stop before counseling? can help.