‹ Studio Log
If you experience seizures, extreme confusion, or chest pain — seek emergency care immediately. FRANK Drugs Helpline: 0300 123 6600

Your Recovery
Dashboard

Private · Local · Yours alone

0
days clean

How are you right now?

Honest check-ins build the clearest picture of your recovery.

5
5
3
5

Symptoms today (select all that apply)

Fatigue
Low mood
Anxiety
Irritability
Brain fog
Headache
Hypersomnia
Increased appetite
Insomnia
Muscle aches
Sweating
Strong cravings

Milestones

Each one is real. Each one matters.

✓ Day 1 — The decision
✓ 72 hrs — Peak craving window
✓ One week
✓ Two weeks
✓ One month
✓ Two months
✓ Three months

Your Check-in Log

Every entry is proof of effort. You showed up.

No entries yet. Start with today's check-in.

Craving Trend

Craving intensity per check-in (lower is better)

What to expect & when

Withdrawal follows a rough pattern. Knowing it in advance makes it less terrifying.

Hours 0–12
The first quiet
Energy drops, mood begins to fall. You may feel restless or anxious. Your brain is noticing the absence of dopamine stimulation it's been relying on.
Days 1–3
The crash
Intense fatigue, depression, increased sleep, strong cravings. This is the acute phase — the hardest stretch. Your dopamine system is at its lowest. It will not stay here.
Days 4–7
The fog begins lifting
Cravings may peak or remain intense. Sleep patterns are still disrupted. Appetite increases noticeably as your body recalibrates its reward chemistry.
Week 2
Gradual stabilisation
Physical symptoms ease. Emotional ups and downs continue. Many people experience unexpected emotional sensitivity — things that didn't bother you before may feel raw.
Weeks 3–4
The flatline
Anhedonia — the inability to feel pleasure normally — is common here. Ordinary things feel grey. This is neurological, not permanent. Dopamine receptors are slowly recovering.
Months 1–3
PAWS — the long tail
Post-Acute Withdrawal Syndrome can cause intermittent mood dips, cravings, and cognitive foginess for weeks or months. Triggers (stress, places, people) can intensify symptoms temporarily.
Month 3+
Real recovery
Dopamine pathways are significantly healed. Pleasure returns. Cognitive function improves. You start to build a life that doesn't need the chemical scaffolding.

Craving hitting right now?

A craving is a wave. Average peak: 15–20 minutes. You don't fight it — you surf it.

🧊
Cold water reset
Splash cold water on your face or hold ice — activates the dive reflex, drops heart rate fast.
🚶
Move your body
Even 10 minutes of walking releases natural dopamine. One of the most evidence-backed recovery tools.
🍳
Eat something real
Amphetamine withdrawal depletes blood sugar and nutrition. Your brain needs fuel to heal.
🌙
Sleep hygiene
Sleep is when the brain repairs dopamine receptors. It's not laziness — it's medicine.
📞
Talk to someone
Isolation amplifies cravings. One honest conversation can break the spiral.
✍️
Write it out
Name what you're feeling. Writing externalises the craving — makes it smaller, more manageable.

What's actually happening in your brain

Understanding the mechanism removes some of the shame. This is chemistry, not weakness.

What amphetamines do

Amphetamines flood the brain with dopamine — up to 1,000% above baseline. Over time, the brain responds by reducing its own dopamine receptors (downregulation). This is why you need more to feel the same, and why stopping feels like the floor drops out.

Why withdrawal hurts

Without the drug, your brain's natural dopamine production is suppressed and receptors are depleted. Everything that would normally feel okay — food, music, rest — feels flat or joyless. This is temporary. Receptors regrow. It takes weeks to months.

Common withdrawal symptoms

Fatigue / hypersomnia Depression / low mood Anxiety / irritability Increased appetite Cognitive fog Strong cravings Headaches Muscle aches Insomnia (later phase)

Get proper support — UK resources

FRANK — 0300 123 6600 (free, 24/7) — frank.co.uk
Narcotics Anonymous — ukna.org — free meetings, no judgment
NHS Drug Addiction Support — nhs.uk/live-well/addiction-support
Talk to your GP — they can refer you to a local drug treatment service, no charge

What actually helps recovery

Evidence-backed, not wishful thinking.

Most important
Sleep — aggressively protect it
Dopamine receptor recovery happens during sleep. This is not optional.
Daily
Exercise — even gentle movement
Natural dopamine release. Rebuilds the reward system gradually. A walk counts.
Every meal
Eat protein & complex carbs
Dopamine is synthesised from tyrosine (found in meat, eggs, cheese, nuts). Feed the rebuild.
When struggling
Talk — don't isolate
NA meetings, a trusted friend, your GP. Human connection is neurologically regulating.

Set your start date

When did you last use? This sets your day counter.

A note on privacy

Everything you enter here is stored only in your browser's local storage. Nothing is sent anywhere. No account, no server, no data collection. If you clear your browser data, entries are gone — you may want to copy important notes elsewhere.

Clear all data

This permanently deletes your check-in history and start date.