HARM REDUCTION FOR DAILY WEED USE:
A DBT - INFORMED STAIR - STEP PLAN
Week - by - Week Reduction Planner
Week 1: Observe + Delay
• Delay first use of the day by 1–2 hours
• Track your use times, amounts, and triggers (What happened before? How were you feeling?)
• DBT Skill Focus: Mindfulness ("Observe, Describe, Participate")
Week 2: Reduce Midday Use
• Cut out or delay the midday session
• Try using only during one defined part of the day
• DBT Skill Focus: Distress Tolerance ("TIP", Self-Soothing)
Week 3: Adjust Quantity + Potency
• Cut the amount in half OR switch to lower-THC options (vape vs flower, CBD blends, etc.)
• Use a timer or rolling schedule to reduce frequency
• DBT Skill Focus: Emotion Regulation ("PLEASE", "Opposite Action")
Week 4: Reserve for Specific Situations
• Limit use to specific contexts (e.g., only at night, or only 1x/day)
• Reflect: Is this still helping, or is it just habit?
• DBT Skill Focus: Values-Based Living, Check the Facts
Week 5: Choose a Mindful Break
• Try a short abstinence period (7, 14, or 30 days)
• Use urge logs and ride out cravings with support
• DBT Skill Focus: Urge Surfing, Radical Acceptance, Wise Mind
Daily DBT Skill Tracker
Date Urge Intensity (0 – 10)
Used? (Y/N)
What Skill Did I Use Instead?
How Did It Go?
Quick Reference: DBT Skills for Weed Cravings
• Mindfulness: Ground in the moment; name what you feel without judgment.
• Distress Tolerance: TIP, Cold water, Intense exercise, Distraction, Self-soothing.
• Emotion Regulation: Sleep, Nutrition, Activity, Opposite Action.
• Interpersonal Effectiveness: Ask for support; set boundaries if others pressure you to use.
• Wise Mind: Check in before each session. Is this aligned with my goals?
Personal Goals & Intentions
1. I want to reduce use because:
2. My values are: _____________________________________
3. I will be kind to myself when I have a craving or setback by: _____________
4. I commit to trying: _____________________________________ (list one new skill)
Use this worksheet weekly and reflect on what’s working. Remember: You’re not trying to be perfect. You’re practicing change, which is the heart of DBT and harm reduction.
You are doing a brave thing.