quitweed.info · Free Download
30-Day Quit Weed Tracker
Track your days, cravings, sleep and the money you save. Print it and keep it where you will see it every day.
My quit plan
| My quit date | |
| Why I am quitting | |
| Who I can call when it gets hard | |
| What I usually spend per week | $ |
Check off every day you stay quit
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Get ready (before day 1)
- Throw out weed, papers, pipes, vapes and grinders
- Tell one person you trust that you are quitting
- Plan what you will do at the times you usually smoke
- Stock easy food, water and something to help you sleep (tea, fan, dark room)
- Delete or mute dealer contacts
Withdrawal symptom tracker
Rate each one 0 (none) to 3 (strong). Most symptoms peak in the first week and ease over 2 to 4 weeks.
| Day | Sleep | Cravings | Mood / anxiety | Appetite | Irritability | Night sweats |
|---|---|---|---|---|---|---|
When a craving hits
- Wait 15 minutes. Cravings come in waves and pass.
- Move: walk, push-ups, stairs
- Drink a big glass of cold water
- Text or call someone
- Leave the place or situation if you can
- Write down what triggered it
Money I have saved
| Week | Saved this week | Total saved | What I will do with it |
|---|---|---|---|
General information, not medical advice. If you feel unsafe or have thoughts of harming yourself, call or text 988 (US) or your local emergency number.
More free guides: How to Quit Weed · Quitting Timeline · Savings Calculator
Free to print and share for personal use.
Free to print and share for personal use.