Your pace · your call
Cut down or quit — on your terms
You don't have to go all-in or have it all figured out. Pick what fits. Five small steps, plus tools for the hard moments.
Before changing anything, just get honest with yourself. How often, how much, and what's it doing for you? There are no wrong answers and nothing here is saved or sent.
Ask yourself: when do I usually use? Is it boredom, stress, mates, sleep? Knowing your why makes the rest way easier.
Decide: cutting down or stopping? Both are valid. Pick a realistic first goal and a date. Fill this in — it stays on your device, and you can download it.
Cravings feel huge but they peak and pass — usually in a few minutes. Two things that genuinely help in the moment:
Breathe with it
Ride out the urge
Other quick ones: HALT check (am I Hungry, Angry, Lonely, Tired?), drink water, change rooms, message someone.
You don't have to announce it to everyone — just one person you trust makes a massive difference. Not sure how to start? Try one of these:
- "Can I talk to you about something? I don't need it fixed, just heard."
- "I'm trying to cut down on something and it'd help to have you know."
- "I rang a free line called Kids Helpline — can you sit with me while I call again?"
Prefer anonymous? Find a phone or online service — no name needed, no one local sees you.
Almost no one changes in a straight line. A slip is data, not defeat — what was the trigger, and what'll you do differently next time?
Reset, don't quit. Every day you cut down still counts. If it keeps feeling too hard alone, that's exactly what the services are for.
Find someone to back you up →