The first 72 hours: a game plan

Hour zero

The quit starts the moment the stash leaves the house, not the moment you decide. Flower, carts, edibles, grinder, papers, the emergency joint you're pretending you forgot about. All of it, tonight, while the motivation is loud. Future-you at 2am should have to get dressed, leave the house, and spend money to relapse. Make the lazy option the sober one.

Day 1: logistics day

• ▸Text one person: 'I quit weed today. Checking in with you daily this week.' Send it before you can edit it into something vaguer.
• ▸Set your quit date on the timeline page so your count starts.
• ▸Eat three meals on schedule even though the appetite is leaving. Low blood sugar reads as craving.
• ▸Walk twice, outside, twenty minutes. The restlessness needs somewhere to go.
• ▸Write tonight's plan and tomorrow's: what you're doing from dinner until bed, with start times.

Night 1

Probably mediocre, possibly fine; the THC isn't fully gone yet. Set the bedtime you'll keep all week, do the wind-down (shower, dim lights, no phone in the bedroom), and bank the easy night if you get one. The hard ones come next.

Day 2: it gets loud

• ▸Symptoms arrive: short fuse, restlessness, anxiety humming, appetite gone. Normal, on schedule, not dangerous.
• ▸Cravings start. They crest and break in about five minutes. The SOS page exists for exactly these moments.
• ▸Don't test yourself. No smoke circles, no 'just seeing' the dealer, no holding anything for anyone.
• ▸Lower every other bar. Skip the optional things. Your one job today is not smoking.

Day 3: the peak begins

• ▸This is usually the start of the worst stretch, days 2 through 6. Sleep gets ugly: two to four broken hours is normal. Tired is survivable.
• ▸Move hard once today. Physical exhaustion is the only sleep aid we'll flatly recommend.
• ▸Say it somewhere tonight: the friend, r/leaves, anywhere. 'Day 3, it's rough, still in.' Spoken streaks survive.
• ▸When the 2am voice offers the deal, you already know the answer. Water, SOS page, ride the wave. The clock you protect tonight is the one that gets you to the clear mornings.

Hour 73 and after

You're through the opening. The peak runs a few more days, then the dream flood, then the settling. It's all mapped on the timeline, and from here on the map is your friend: nothing that happens next should surprise you.