Urge Buddy

Quit weed

How to quit weed, one craving at a time

Weed cravings often hit at the same times every day. Here is what to do when one does, and how Urge Buddy gives you a quick task until it passes.

Updated November 4, 2026 · 2 min read

On this page
  1. What to expect
  2. What to do when you want to smoke
  3. How Urge Buddy helps
  4. More help
  5. Questions

The short answer

Weed cravings often hit at the same moments: after work, before bed, when you’re bored. Plan something for those moments, like a walk, a shower, a cup of tea or a call, and the urge passes. Urge Buddy is an iPhone app that gives you a 1 to 5 minute task the moment you tap it.

What to expect

Many people who quit after using every day notice irritability, trouble sleeping, vivid dreams and less appetite for a while. It is uncomfortable, and it eases with time. Sleep is often the hardest part, so a wind-down routine that doesn’t involve weed helps.

What to do when you want to smoke

  • Break the routine. If you smoke after work, do something else right when you get home: a shower, a walk, cooking.
  • Calm your body. A few long breaths out, or tense and let go of your shoulders.
  • Do something for boredom. Dance to one song, clear a surface, take the stairs.
  • Make it harder. Get rid of what you have and anything you use to smoke.

How Urge Buddy helps

  1. Tap your buddy the moment the urge hits. From the app, or say “I’m craving” to Siri, or set it on the Action Button.
  2. Say where you are and how you feel. At home, out but private, or out in public; stressed, anxious, bored, lonely or low.
  3. Do the task. Your buddy picks something that takes 1 to 5 minutes and fits the moment: no squats on the bus, something calming when you’re anxious.
  4. Say how you feel now. Better counts as an urge beaten, and that count only goes up, even if you slip.

In Urge Buddy, choose Weed as your habit and set a quit date to see your days clean and the money you kept. If you used weed to fall asleep, the night check-in is a calmer way to end the day.

Urge Buddy

When an urge hits, tap your buddy and get something quick to do until it passes. For iPhone, with a 3-day free trial.

Download Urge Buddy on the App Store

More help

In the US, the SAMHSA National Helpline (1-800-662-4357) is free, confidential and open 24/7.

Questions

How do I stop craving weed?

You can’t stop cravings from coming, but you can get through each one. Change the routine it’s tied to, and have a few minutes of something else ready. Cravings usually ease over the first weeks.

Is there an app to help quit weed?

Yes. Urge Buddy lets you pick weed as your habit, gives you a 1 to 5 minute task whenever a craving hits, and counts your days clean and the money you didn’t spend.

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