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​If you're ready to quit heroin, methadone, suboxone, oxycontin or any evil opioids then put the gloves on and get ready to fight for your life. Whether you're a guy or a girl, you're going to have to start thinking like a fighter. And if you’re not a fighter, then you’re going to have to become one for the next 7 days. Because whether you realize it or not, this is a fight - a fight for your life - and a fight for your freedom from heroin slavery.

​If you lose the fight, then you lose your life. But if you win this fight, then you'll win your life back, and so much more. So no matter how many times you have failed in the past - this time, win! And during this battle, one of your greatest enemies and yet your dearest friends will be 'time'. And in order to get through the first 7 days you're going to have to make time fly by fast in order to make your days go by faster.
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​The following daily routines listed below are for illustration purposes only but can still be followed to the letter just as well. You can adjust it according to your lifestyle and even add, insert or replace events and/or other activities to better suite yourself.
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​Destroy all your paraphernalia, your needles, your spoon, your tie belt, your aluminum foil strips, your empty baggies, balloons, cotton balls, your straw, your lighters, all of it. (Don’t leave a spare needle hanging around). Destroy it all and get it out of your home. Burn your bridges once and for all. And after this, don’t ever turn back again. And if possible, you may want to hand over all cash and ATM cards to someone you can trust to avoid any possible temptation to go out and buy drugs.

If you took my advice on coming clean then you should have your drug-free quitting buddy by your side or just a phone call away. Make sure he or she has your new cell phone number as well. It would be best to have your quitting buddy with you at all times, or as much as possible for the next 7 days to help keep you on 'the right path'. You'll have a much better chance fighting the withdrawals, urges and cravings when you have a drug-free quitting buddy by your side.

Another benefit of having a quitting-buddy is that normally, drug-free people have a little bit of cash on hand and therefore may have the ability to buy the necessary meds to help make this battle a little more easier on you. You can pay them back later, with interest. But if you don't have a quitting buddy, then let me know. I’d be more than honored to fill that position. And I will do whatever I can to help you quit this drug and turn your life around.

Disclaimer: Information on this site is provided for informational purposes only and is not a substitute for professional medical advice. You should consult a physician in all matters relating to your health. Any action taken on your part in response to the information provided on this site is at the reader's discretion.
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Make sure you are well prepared before going to battle:

• Water for 7 days.
• Clear soda: Ginger ale, Sprite, 7up for nausea and vomiting.
• Gatorade to restore and balance electrolytes.
• Survival food such as bread, peanut butter, crackers, eggs, yogurt, soup packets, bananas, etc…

 
OTC (over the counter) medications:

NOTE: Taking high levels of Imodium (Loperamide) along with Tagamet (or any generic acid reducers) washed down with grapefruit juice (non concentrate) can help to reduce heroin and opiate withdrawal symptoms.

"If a person were to take 28mg's (or more) of Imodium every several hours (or as needed) then quitting heroin with OTC meds would become a lot more easier and much more bearable than quitting heroin without any OTC meds". For example:

Day 1: You can begin to take 400mg (2 tablets) of Tagamet, followed by 24mg (12 caplets) to 30mg (15 caplets) (or even less) of Imodium every 5 to 6 or 7 to 8 hours, or as needed, all washed down with a glass of grapefruit juice. (Some people may be able to get by with smaller dosages as well. i.e. 16mg to 18mg every 10 to 12 hours or so).

Day 2: Take 400mg of Tagamet followed by 20mg of Imodium, every 5 to 6 or 7 to 8 hours, or as needed, all washed down with a glass of grapefruit juice.

Day 3: Take 400mg of Tagamet followed by 18mg of Imodium, washed down with grapefruit juice. (Depending on how you feel, you can stay at 24mg, 26mg or 30mg for the first 3 to 4 days or you can begin to taper down as well. That is entirely up to you.)

Day 4: You can begin to lower your Imodium dosage by half: i.e. 10mg to 15mg of Imodium yet continue with 400mg of Tagamet in order to get the best results from the low 10mg to 15mg of Imodium.

After the first 3 to 4 days the worst is over and you can begin to decrease your Imodium intake even more until you're able to come off of the Imodium completely. And with the help of other OTC meds such as ZzzQuil, Valerian Root capsules along with frequent hot baths throughout the day, quitting heroin cold turkey can become a lot easier than doing so without meds.
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NOTE: If at all possible, you may want to start taking some Milk of Magnesia a few days before starting your 7-day detox in order to let go of some of that waste beforehand. Milk of Magnesia, (magnesium hydroxide), is a milky-white liquid medicine that is used as a hydrating laxative and relieves constipation within six hours. And doing this beforehand will reduce diarrhea when starting your 7-day detox battle.

Baby powder, extra bed sheets, extra clean clothes. (NOTE: Try to clean your house and have it nice and neat before you go to battle, or else your house will look like a real battle field by the end of day 7.)

DVD inspirational and motivational movies such as all of the Rocky movies, Rocky l, *Rocky ll, Rocky lll, etc. Cinderella Man, Man on Fire, Homeless To Harvard, The Pursuit of Happyness, A Beautiful Mind, Seabiscuit, 7 Pounds, First Knight, Field of Dreams, Gladiator, Braveheart, The Shawshank Redemption, Men of Honor, World's Fastest Indian, The Blind Side, Invictus, Superman, Precious, Soul Surfer, and comedy sitcoms such as Friends, King of Queens, My Name is Earl. (NOTE: I realize that these movies are old and that there may be a lot of new and even better movies out there but I just haven't had the time to see any good movies over the last several years.)

But it does help to watch good, inspirational movies and comedy sitcoms to help you get through this battle emotionally, mentally and even physically as well. It also helps time to go by fast. And although it’s just a sitcom with some questionable content, you can still learn some good valuable lessons from watching sitcoms like My Name is Earl.

Music: Try to get some good, clean, positive music such as 80's, 90's, oldies 50's 60's, Elvis, Supremes, country, Oak Ridge Boys, Alabama; inspirational music, the Rocky theme songs, Gonna Fly Now; 70’s (but not classic rock), softies, Celine Dion, Whitney Houston, Barbra Streisand, Motown music and even old disco songs as well.

To remain positive during the next 7 days, it will be in your best interest to try to refrain from listening to any kind of negative rap, hip hop, reggaeton, techno, trance, alternative, R&B, rock, classic rock, metal, or any music that reinforces old behavior patterns of the “old you” before you found this site, *unless it's clean, decent, positive and uplifting* Most of today's music will keep you down, emotionally, mentally and physically as well. And believe it or not, it goes even deeper than that. However, good, clean, uplifting music will help lift you up and give you the strength you'll need to keep pressing on and keep moving forward. Just something to think about for now. Get whatever necessities you can get your hands on (water, food, meds, DVD's, music) or whatever you can afford and then begin.
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​Then when you're ready to get out of bed, get up, and dress warm. If you drink coffee then go ahead and try to drink a small cup of coffee every morning so that you won’t get headaches from coffee withdrawals. And then start drinking as much water as you can before it becomes difficult to do so.

Some people are able to sleep during the first day sick. But if you’re not able to sleep, then get ready for battle. You might want to start your day off with some good, clean inspirational music like the Rocky theme songs, Gonna Fly Now and Going the Distance by Bill Conti. Those songs will get anyone out of bed and running down the block in no time.

When listening to good, clean, positive music, you’ll want to pace around the house for another 10 minutes thinking and talking to yourself, preparing yourself for the rest of the day. While you’re walking around your home, you have to keep telling yourself, “I can do this... no more messing around, I'm gonna do this.”

Self suggestion works! And you'll be doing a lot of self suggestion during the next several days. Do whatever you have to do to make it through this because this is your life where talking about.
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​​Taking long fast walks or jogging or running are the best ways to kill time and alleviate pain since running increases endorphin levels and endorphins are your brains' natural pain killer. You'll notice that when you're walking fast you'll feel much better than when you were lying in bed.

And when you're running you'll eliminate all withdrawals for that moment in which you are running and for some time afterwards as well. While your running you won’t feel the withdrawals. It's almost amazing. Run, then walk, then run, then walk, and then keep on running.

Someone says, “how in the world do you expect me to go for a long walk or run when I'm feeling sick like a dog?” Well, if you had $20 to go buy a bag of dope then I'm willing to bet that you would force yourself to get up and walk as many miles as it takes to go buy your dope bag. Therefore, if you can force yourself to go buy a bag, then you can force yourself to go for a walk, jog or run. If you want to feel better then walk. If you want to feel better then run. You’ll notice the deference.

NOTE: With good amounts of Imodium in your system then it becomes very possible to walk, jog and even run.

*But, you must drink water and have at least one slice of bread with peanut butter in your system previous to exerting such energy in your present condition*. You need sugar in your body, whether from coffee or peanut butter, or fruits, so that your blood sugar level won’t go low when you’re out and about.

The more active you become, then the better you’ll feel. Try to get as much physical activity worked into the day before you start vomiting and having diarrhea. Eating light and taking over the counter nausea and diarrhea medicine can help as well.

If you were able to obtain OTC (over-the-counter) anti-diarrhea (Imodium) and anti- nausea medicine then take them now before you get really sick as this can help you bypass or reduce those symptoms. And if you have Imodium AD then take that too at 6 to 7 caplets (12mg to 14mg) or more. Don’t wait until you get so sick to where you can’t swallow anything. (NOTE: It would be best for you to allow yourself to go through the diarrhea for the first 24 hours in order to cleanse your intestines from all that toxic waste.)

(NOTE: If you're quitting heroin warm turkey then the Tramadol or whatever opiate pain medication you decide to go with should also help relieve the nausea, stomach cramps, and diarrhea.)
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Then get up and pace around the house for another 10 minutes. While you're pacing, you should be telling yourself, “I can do this. I'm gonna do this. I'm already doing this so just hang in there!” “Must-be-strong”.

I realize that you may not be able to eat for the first 3 to 4 days but you need to have something in your system to keep you alive. Therefore, try to drink as much water as you can hold down. The more water you drink, then the better your body will feel. And if possible, try to eat at least 1 slice of bread with peanut butter which provides protein and carbohydrates for energy. Peanut butter sandwiches are what they feed the inmates in jail who are going through heroin withdrawals. You can also try to eat a banana or 1 to 2 hard boiled eggs for protein and nutrients.

Then switch rooms and bring your pillow and blanket to the living room. Relax on the sofa for another 20-30 minutes with the TV on. Watch game shows or funny sitcoms like 'Friends', My Name is Earl, or whatever comedy sitcom is on TV. Since sitcoms last for 30 minutes, then make it a goal to sit through the whole episode. Again, the goal is to make time fly by as fast as possible and use the comedy sitcoms to keep you in a positive state of mind.
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By now, you should be close to or past noon time. If the vomiting and diarrhea has been subdued, or you've already vomited, then get ready to go out for another long, fast walk. Afternoon time is the best time for walks since the sun helps to keep you warm.

If you have an MP3 player then maybe you can download some positive music like Bill Conti’s Gonna Fly Now and Going the Distance from the Rocky soundtrack. Those songs will get you running in no time and keep you running as well. The longer you run, jog, or walk, then the more time you'll kill, and the better you'll feel as well. But you have to keep yourself hydrated with water, and/or Gatorade, (watered down preferred).

Try to walk towards places which provide the best views of nature such as parks, lakes, mountains etc. If you can stand being around people then walk to the mall and walk around the mall, outside the mall, several times. (If it's raining or cold outside, then jog in place or use an aerobic stepper at home.) Maybe by this time you've walked farther than you did this morning therefore killing 2 more hours of time. That's great! Now go home, chill and relax.

After such a long walk you'll be tired but your legs should feel a whole lot better, at least for the moment. Stretch those quads and hold them in the extended position for 30 seconds. Stretch your arms. Stretch your whole body. Then you can take a hot bath or lie down on the sofa for a while and watch some TV under the covers. Stay there for another 20-30 minutes, or for as long as you can.

Then try to eat 1 slice of bread with peanut butter, 1 hard boiled egg, or a banana. Take vitamins. Drink sips of water, Gatorade or clear soda like Sprite or 7up. Although it's best to eat light, you still need to have some carbs, protein and especially water in your system to avoid dehydration. Taking sips of Gatorade will help to restore electrolytes, but you'll still need water.

After you've relaxed for a while, take another 2 Valerian Root capsules to help ease anxiety as well. Then prepare your bath tub once again with hot hot water and relax there for 30 minutes, (if you didn’t take a bath before). It also helps to add Epsom Salt to your baths. The increase in ionic strength prevents some of the temporary skin wrinkling ("pruning") which is caused by prolonged immersion under water. It can also be absorbed into the skin, reducing inflammation if diarrhea becomes a problem.

Now you're nice, fresh and clean once again. Put on baby powder, dress warm and get back in bed. Stay there for as long as you can. Maybe listen to some purpose songs like Stayin Alive, I Will Survive or watch some good TV. Use this time to think good and positive thoughts. And keep telling yourself, “I can do this,… I'm gonna make it,… I know I can do this because I'm doing it now”.

Again, I realize there is a matter of vomiting and diarrhea that most people will have to deal with. And even so, you would be much better off going through the diarrhea to rid your intestines of all that toxic waste that's been trapped in your system for all that time. The heroin has had you constipated for so long retaining waste and toxins within your body which can only do you harm. Use this time to flush out your system and cleanse your body for a fresh new start. But again, with high doses of Imodium you can control diarrhea and eliminate nausea.

But if you were able to obtain anti-nausea medicine then you should have taken it before you got sick. If you can get some then get it and take it. But if you can’t, then just do it and get it over with. And when you're done vomiting, then crawl back into bed and just tell yourself, “thank God, when this is all over with, I'll never have to go through this stuff again, because I'll never touch heroin ever again”.

After vomiting, wash up, rinse your mouth with Scope or Listerine and then get back in bed. Stay in bed for as long as you can. While in bed, you can make time go by faster by watching 30 minute sitcoms like Friends or just leave the TV on in the background with low volume but loud enough to hear the funny parts.
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Your goal will now be to sit through the whole Rocky movie. But if you can manage to not only watch it, but to also pay attention then it will help to distract your mind from the discomfort of the withdrawals. Try to take the movie into yourself and feel the movie.

By now, you should be feeling better emotionally and mentally as well, but the chills and leg pains are still strong. So get up and do some squats till you can’t do any more. And then once again, fill up the bath tub with hot hot water and then relax there for 30 minutes or more. While you're in the tub, think about the movie you just saw, your favorite parts, the music, and hold on to those 'feelings' as this will help keep you from giving in to dope. Besides, you made it! You did it! You made it through day 1. So stay put, relax and be thankful.

Then when you're ready to get out of the tub, get dressed, get back in bed and stay there for as long as you can. Getting through the midnight hours (12am-6am) alone is hard. (Although some people are able to sleep the first day away.) But I seriously doubt you're going to get any sleep tonight. But with ZzzQuil and Valerian Root capsules, you might be able to get 20 to 30 minute naps here and there, or more. This is a good time to have a quitting buddy by your side to help you keep your sanity through the night. It's also a good time to watch something funny on TV.

Then after a while, get up and stretch those quads, your arms, your whole body and switch rooms to the living room to watch some more TV. Always try to watch something inspirational, positive or funny. Don’t leave the channel on MTV as most of that stuff will send you on an emotional rollercoaster ride. Watch good TV for another hour or 2. Then go back to bed and get under the covers again.

Then maybe, if it’s been like 3 to 4 hours since your last Valerian Root capsules, then maybe take another 2 to 3 Valerian Root capsules as well. Then put on another good movie like Forest Gump and keep still for another 2 hours. I know it’s hard to sit still but when you do your best to pay attention to the TV, it will help to distract your mind from the discomfort of the withdrawals.

Then back to the hot tub for the last hot bath for the night. Then when you’re done, get up, get dressed and get back in bed for as long as you can, or until the sun starts coming up. NOTE: Taking Phenibut at this time may help to relieve anxiety.

Day 1 complete! Mission accomplished! Thank God. Put a check mark on your calendar for Day 1.

Then start Day 2! And do the same thing all over again but this time try to be creative and insert new activities like walking somewhere else, to the mall, to the air port, to your local blockbuster or Redbox to rent a new movie.

If at all possible, invite a drug-free friend over to keep you company. Clean, sweep and mop the house. Take the dog out for a walk. Do something. A body in motion stays in motion. And most importantly, drink water and try to eat at least 1 slice of bread with peanut butter. Try to be creative yet using the same strategies to make the time go by fast, and then do it again.
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6:00am - Stay in bed till 7am. Prepare your mind for battle. Focus on making it through today.
7:00am - Get up, stretch, take Imodium and listen to 'Going the distance'. Pace the house. 10-15 minutes.
7:15am - Eat a slice of bread w/peanut butter. Take vitamins. Drink a cup of water. Stay focused.
7:30am - Get dressed, stretch. Then go out and take a long fast walk somewhere far. 1-2 hours.
9:30am - Come home, vomit. Then watch TV, sitcoms or game shows for 30 minutes.
10:00am - Take 2 to 3 Valerian Root capsules.
10:07am - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes.
10:30am - Get dressed and get back into bed under the covers. 30 minutes. Think positive.
11:00am - Get up, stretch and listen to clean, decent, uplifting music.
11:15am - Switch rooms, lie down and watch 'Friends' or insert another activity.
12:00pm - Eat a slice of bread with peanut butter and drink a cup of water and/or Gatorade.
12:15pm - Get up, dress warm, take Imodium and go out for an afternoon walk to the park. 1-2 hours.
2:00pm - Come home, chill and watch more good TV or sitcoms. 30 minutes.
2:30pm - Take 2 to 3 Valerian Root capsules.
2:45pm - Fill up the tub with hot hot water, bring in TV and stay there. 30-45 minutes.
3:30pm - Get dressed and get back into bed with a movie on in the background. 30-45 minutes.
4:15pm - Get up, stretch and listen to good, clean music while pacing the house. 10-15 minutes.
4:30pm - Switch rooms to living room. Lie down and watch 'Friends' or another activity.
5:00pm - Get up, dress warm, take Imodium and go out for a long evening walk for 1 mile. 1-2 hours.
7:00pm - Come home, chill and watch more good TV, a movie or another activity.
7:30pm - Eat a slice of bread with peanut butter and drink some water and/or Gatorade.
7:45pm - Pace the house while listening to more good, clean, positive music. 10-15 minutes.
8:00pm - Take 2 to 3 Valerian Root capsules.
8:05pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes.
8:30pm - Get dressed and get back into bed with the TV on in the background. 30-60 minutes.
9:30pm - Get up, stretch, and listen to good clean music and pace the house. Be thankful.
9:45pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
10:15pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30-45 minutes.
11:00pm - Dress warm. Get in bed. Take Imodium. Watch an inspirational movie like Rocky 2 for 2 hours.
1:00am - Take a shot of ZzzQuil and 2 to 3 Valerian Root capsules (or Phenibut).
1:10am - Take a hot bath. Fill up the bath tub with hot hot water and stay there thinking about Rocky 2.
1:30am - Get up, get dressed and switch rooms to the living room. Relax, and watch TV.
2:00am - Get up, stretch, drink some water, eat some bread and pace the house for 15 minutes.
2:15am - Get back in the bed, under the covers. Watch an inspirational movie: Seabiscuit for 2 hours.
4:00am - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes.
4:30am - Get up, get dressed and switch rooms to living room. Relax for 60 minutes.
5:30am - Get back in bed and under the covers.

Day 2 complete! Mission accomplished! Put a 'check mark' on your calendar for Day 2.

Warning: This is the most dangerous time for you to give up and shoot up. Most fatal, heroin overdoses occur when the user shoots up during the first few days of heavy withdrawal.

Get ready for Day 3, one more round. But first, a word on fighting those 'thoughts':

​Someone says, "Well, I cannot help but think about some of the places I used to go and some of the things I used to do. I cannot help thinking about some of the old, rotten, corrupt things I have seen and done. Sometimes I start thinking about them." Friend, you cannot keep them from coming into your mind, but you do not have to think about them. Thinking is a process. The thought that jumps into your mind is only the temptation." LDA

"We have used this illustration many times; 'You cannot keep a bird from landing on your head, but you can keep him from building a nest there!' These negative, filthy thoughts, these bad things from your past, you cannot prevent their being brought to mind from time to time, but as soon as you realize what is happening and recognize the thought that is crossing your mind, you can sure begin to war against it." LDA

And as fast as those thoughts of getting high come into your mind, you have to shovel them out right away. Don't let those thoughts linger in your mind not, even for a second. When those thoughts of doing dope (heroin) come into your mind, you have to say NO, shake your head, and then throw them into an imaginary garbage can. It's a constant battle day in and day out. But the more you keep fighting those thoughts then the easier the battle will become as time goes on.

So then what do you think about? Think about the truth. And the truth is, your life could be so much better than what it is now. But right now, you’re a mess. And for some of you, your whole life is a mess. The time to quit heroin, stay clean, and turn your life around is now. No more excuses. No more messing around. The time to change is now.

Start thinking and start planning on what you're going to do with the rest of your life with matters such as with your relationships, family, health, education, career, work, finances, etc. Start thinking about how you’re going to become an honest person, a hard worker, and an asset to society by helping others improve their lives as well. And for some of you, it’s a good time to start thinking about how you're going to make it up to those whom you've hurt because of your heroin addiction. Restitution must be paid in one form or another.

Start thinking about how you're going to do a 180 degree turn and turn your life around once and for all. Start thinking about how you're going to live for others instead of living for yourself. Start thinking positive from here on out and start thinking right. And from now on, ‘think on these things’.
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6:00am - Stay in bed till 7. Prepare your mind for war. Focus on making it through today.
7:00am - Get up, stretch, take Imodium. Listen to Bill Conti’s 'Gonna Fly Now’. Pace around: 15 minutes.
7:15am - Eat 1 slice of bread with peanut butter. Take vitamins. Drink water. Think positive.
7:30am - Get dressed, stretch, go out and take a long fast walk for 1mile. 2 hours.
9:30am - Come home, and then watch TV, sitcoms or game shows. 30-45 minutes.
10:00am - Take 2 to 3 Valerian Root capsules.
10:07am - Take a hot bath. Fill up the bath tub with hot hot water and stay there. Think positive.
10:30am - Get dressed and get back into bed and under the covers for 30 minutes or more.
11:00am - Get up, stretch and listen to clean, decent, uplifting music.
11:15am - Switch rooms, lie down and watch 'Friends' or another activity. 30 minutes.
12:00pm - Get up, dress warm, take Imodium and go out for an afternoon walk to the park. 1-2 hours.
2:00pm - Come home, chill and watch more good TV. 30 minutes or more.
2:30pm - Eat a slice of bread w/peanut butter and take a sip of water and/or Gatorade. Stay focused.
2:45pm - Take 2 to 3 Valerian Root capsules.
3:00pm - Take a hot bath. Fill up the tub with hot water, bring in the TV and stay there: 30 minutes.
3:30pm - Get dressed, and get back into bed with the TV on in the background. 30-45 minutes.
4:15pm - Get up, stretch and listen to good, clean music while pacing the house. 10-15 minutes.
4:30pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
5:00pm - Get up, dress warm, take Imodium and go out for a long evening walk for 1 mile. 1-2 hours.
7:00pm - Come home and watch more good TV, a movie, or another activity, for 30 minutes.
7:30pm - Eat a peanut butter sandwich, and drink water and/or Gatorade. Think positive.
7:45pm - Pace the house while listening to clean, decent, uplifting music.
8:00pm - Take 2 to 3 Valerian Root capsules.
8:07pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes. Relax.
8:30pm - Get dressed, and get back into bed with a movie on in the background. 60 minutes.
9:30pm - Get up, stretch, and listen to good clean music and pace the house. Be thankful.
9:45pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
10:15pm - Fill up the bath tub with hot hot water and stay there. Relax.
11:00pm - Dress warm, get in bed, take Imodium. Put on a movie: Rocky 3. Stay put for entire movie.
12:00am - Take a shot of ZzzQuil and 2 to 3 Valerian Root capsules (or Phenibut). Keep watching Rocky 3.
1:00am - Take a hot bath. Fill up the bath tub with hot water and stay there thinking about Rocky 3.
1:30am - Get up, get dressed and switch rooms to living room and watch TV for 30 minutes.
2:00am - Get up, stretch, and drink some water. Pace the house while thinking positive thoughts.
2:15am - Get back into bed, and watch another movie: 7 Pounds for 2 hours.
4:00am - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes.
4:30am - Get up, get dressed and switch rooms to living room. Relax for 60 minutes.
5:30am - Get back in bed. Relax... You made it. You're still alive.

But listening to rap, hip hop, and rock and roll music will reinforce old behavior patterns and cause you to think, feel and act like "the old you". Bad music opens the doors for negative forces and sometimes, the end result is relapse. Furthermore, you become what you listen to the most. If you listen to bad music, then in time, you’ll become bad minded. And eventually, you become what you think about. If you listen to good music, with the intent of changing, then it can help you to begin to change.

Please note: I'm not saying that all rap music or all rock music or all pop music is bad. In fact there's a lot of real good music out there. But good, clean, uplifting music is hard to find these days. And music is a major key and can become one of the greatest sources for positive energy to help you get through the withdrawals and possibly even change your life. Yes, the right kind of music can actually change your life!​

Therefore, not only is it beneficial to listen to clean, decent, music, but it’s also important to stay away from the wrong type of people. Birds of a feather flock together. And if you hang out with bad people then eventually, you’ll become just like them, and sometimes worse.

​It’s also possible to have bad energy present in your home due to the manner in which you might have been living all of this time. But if you hold strong and begin to try to start changing, then eventually, that presence will leave.

For the next 7 days, if you want to see a change in your attitude, behavior, emotions, and intentions, then consider putting aside whatever you're listening to now and try listening to good, clean, uplifting music.

Consider a change. And by the time you're done switching music, you will notice the difference.The song recommendations listed here are just that, recommendations. However, they are also meaningful songs with meaningful lyrics backed by positive music as well. Change what you take into yourself and eventually, it can help you to change what comes out. (Just something to consider for now.)
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6:00am - Stay in bed till 7. Prepare your mind for battle. Focus on making it through today - Day 4.
7:00am - Get up, stretch, take Imodium and listen to 'Fanfare for Rocky'. Pace the house for 15 minutes.
7:15am - Eat bread w/peanut butter. Take vitamins. Drink water. Think positive.
7:30am - Get dressed, stretch, go out and take a long fast walk for 1 mile. 2 hours.
9:30am - Come home and then watch funny TV, My Name is Earl or game shows for 30-45 minutes.
10:00am - Take 2 to 3 Valerian Root capsules.
10:07am - Take a hot bath. Fill up the bath tub with hot hot water. Stay there for 30 minutes.
10:30am - Get dressed and get back into bed and under the covers for 30 minutes or more.
11:00am - Get up, stretch and listen to clean, decent, uplifting music.
11:15am - Switch rooms, lie down and watch 'Friends' or another activity for 30 minutes.
12:00pm - Get up, dress warm, take Imodium and go out for an afternoon walk to somewhere new.
2:00pm - Come home, chill and watch more good TV. 30 minutes or more.
2:30pm - Eat a peanut butter sandwich and/or 2 hard boiled eggs. Drink water or Gatorade.
2:45pm - Take 2 to 3 Valerian Root capsules.
3:00pm - Take a hot bath. Fill up the tub with hot water, bring the TV or radio. Stay there: 30 minutes.
3:30pm - Get dressed, get back into bed with a movie on in the background. Stay focused.
4:15pm - Get up, stretch and listen to good, clean, positive music while pacing the house.
4:30pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
5:00pm - Get up, dress warm, take Imodium and go out for a long evening walk for 1 mile. 1-2 hours.
7:00pm - Come home, chill and watch more good TV, a movie or another activity. 30 minutes
7:30pm - Eat 1 peanut butter sandwich. Drink water. Think positive.
7:45pm - Pace the house while listening to clean, decent, uplifting music.
7:50pm - Take 2 to 3 Valerian Root capsules.
8:00pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes. Relax
8:30pm - Get dressed, get back into bed with the TV on in the background for 60 minutes.
9:30pm - Get up, stretch, and listen to good clean music. You're still alive, so be thankful.
9:45pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
10:15pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there. Think good thoughts.
11:00pm - Dress warm, get in bed, take Imodium and put on a movie: Rocky 4. Stay put for entire movie.
12:00am - Take a shot of ZzzQuil and 1 Melatonin tablet (or Phenibut). (You might get some sleep)
1:00am - Fill up the bath tub with hot hot water and stay there thinking about the movie you just saw.
1:30am - Get up, get dressed and switch rooms to living room. Watch TV for 30 minutes.
2:00am - Get up, stretch, drink some water, and pace the house for 15 minutes.
2:15am – Get back in the bed and watch another movie: Cinderella Man. 2 hours.
4:00am - Take a hot bath. Fill up the bath tub with hot hot water and stay there. Be thankful and relax.
4:30am - Get up, get dressed and switch rooms to living room. Relax, for 60 minutes.
5:30am – Get back in bed. Get ready for another day, or maybe get some sleep.... With ZzzQuil and Valerian Root capsules it’s quite possible that you might get some sleep by day 3 or day 4. But remember, sleeplessness is all part of the withdrawals.

Day 4 Complete! Mission accomplished! You've did well. Put a check mark on your calendar for Day 4.

And if by chance you're able to get any sleep at all, even for 30 minutes then take it whenever you can. You've made it this far, so whatever you do, don't give up now. Keep pressing on and keep moving forward to Day 5.

NOTE: From here on out you can begin to reduce your dosage intake for Imodium, Tagamet, and other OTC meds.

By day 5, you might be able to sit through entire movies and get some value out of them. There are always some good life lessons to be learned from good, clean, inspirational movies. And the feelings you take with you can be uplifting as well. You can also have some laughs and obtain some value from watching sitcoms such as My Name is Earl, where Earl Hickey dedicates his life to make right every wrong that he has done. It’s a good sitcom to watch since some of you will be doing the same thing. If you want to have a better life, then you’re going to have to try your best to right every wrong that you've done, and this sitcom just might get you started.

What you take into yourself by sight and sound greatly affects what you do and what you become in life. For this reason, if you're going to watch movies, then it would be in your best interest to watch good, inspirational movie such as:

NOTE: Again, as mentioned above, I realize that these movies are old (but still good) and that there may be a lot of new and even better movies out there but I just haven't had the time to see any good movies over the last several years. If you know of any new movies that are clean, decent, inspirational and motivational then please let me know. I'll be glad to check them out and add them to this list. Thank you.

6:00am - Stay in bed till 7am. Prepare yourself for battle. Focus on making it through today - Day 5.
7:00am - Get up, stretch, take Imodium and listen to 'Gonna Fly Now'. Pace the house for 15 minutes.
7:15am - Eat 1-2 hard boiled eggs. Take vitamins. Drink water. And think about being free.
7:30am - Get dressed, stretch, go out and take a long fast walk for 1 mile. 2 hours
9:30am - Come home, and then watch some funny TV or game shows.
10:00am - Take 2 to 3 Valerian Root capsules.
10:07am - Take a hot bath. Fill up the bath tub with hot hot water. Stay there for 20 minutes.
10:30am - Get dressed and get back into bed under the covers for 30 minutes or more.
11:00am - Get up, stretch your legs, and listen to clean, decent, uplifting music.
11:15am - Switch rooms, lie down and watch 'Friends' or another activity for 30 minutes.
12:00pm - Get up, dress warm, take Imodium and go out for an afternoon walk to somewhere far away.
2:00pm - Come home, chill and watch some good funny TV, movie or another activity.
2:30pm - Eat a peanut butter and jelly sandwich. Drink water. Think about your future.
2:45pm - Take 2 to 3 Valerian Root capsules.
3:00pm - Take a hot bath. Fill up the tub with hot hot water. Stay there for 30 minutes.
3:30pm - Get dressed, get back into bed with music on in the background for 30-45 minutes.
4:15pm - Get up, stretch and listen to more uplifting music while pacing the house.
4:30pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
5:00pm - Get up, dress warm, and go out for a long evening walk for 1 mile. 1-2 hours.
7:00pm - Come home, chill and watch more good TV, a movie, or another activity.
7:30pm - Eat whatever you want and drink water and/or Gatorade. Stay focused.
7:45pm - Pace the house while listening to clean, decent, uplifting music. 10-15 minutes.
8:00pm - Take 2 to 3 Valerian Root capsules.
8:10pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes. Relax.
8:30pm - Get dressed, get back into bed with the TV on in the background. 30-60 minutes.
9:30pm - Get up, stretch, and listen to good, clean, uplifting music and pace the house. Be thankful.
9:45pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
10:15pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there. Think positive.
11:00pm - Dress warm, get in bed, take Imodium. Put on a movie: Rocky 5. Stay put for entire movie.
12:00am - Take a shot of ZzzQuil and 1 to 2 Melatonin tablets (or Phenibut). (You might get some sleep).
1:00am - Take a hot bath. Fill up the bath tub with hot water and stay there thinking about Rocky 5.
1:30am - Get up, get dressed and switch rooms to living room. Watch TV for 30 minutes.
2:00am - Get up, stretch, drink some water, and pace the house. Think good thoughts.
2:15am – Get back in the bed, under the covers and watch another movie.
4:00am - Take a hot bath. Fill up the bath tub with hot water. Stay there. You made it. Be thankful.
4:30am - Get up, get dressed and switch rooms to living room. Relax in silence.
5:30am – Get back in bed. And get ready for another day, or maybe get some sleep.

Day 5 Complete! Mission accomplished! Put a check mark on your calendar for Day 5. Again, if you're able to get any sleep at all, even for 30 minutes then take it whenever you can.

You need protein. You’ll also need a small portion of carbohydrates. That’s why for the first few days, it was recommended that you eat peanut butter sandwiches because they consist of both, protein and carbohydrates. A good source of carbohydrates can come from small portions of vegetables, fruits, bananas and for a short time, even sports drinks (watered down), until your body is able to start recuperating. However, during all of this time, ‘water’ will be the most important element your body will need to sustain and aid you in the recovery process. The more water you drink, then the stronger you’ll become. The more you read this website, then the better your chances will be to quit heroin, stay clean, and turn your life around.

There's a certain phase during Ranger training where the rangers will eat 1 to 2 meals per day and sleep only 2-4 hours per night followed by intense military training and exercise. When eating 1-2 meals per day, (within a short window of time) the body has more time to digest and assimilate those meals. While digestion is taking place, energy is being used. Blood is withdrawn from the brain in order to help with the digestive process. Then once digestion is done, your body is free to recover and operate at high energy levels.

Bottom line: Eating 1-2, smaller, healthier meals per day, is the best thing that you can do for your body and your digestive system. Furthermore, people who eat less, live longer, healthier lives. Eat less, take vitamins, exercise to stay healthy and fit.
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​6:00am - Stay in bed till 7. Prepare your mind for battle. Focus on making it through today - Day 6.
7:00am - Get up, stretch your quads. Listen to 'Goin the Distance'. Pace the house: 15 minutes.
7:15am - Eat 2 hard boiled eggs. Take vitamins. Drink water and Gatorade. Be thankful for another day.
7:30am - Get dressed, do a full body stretch, go out and take a long fast walk for 1 mile. 2 hours
9:30am - Come home, then watch funny TV, Animal Planet or game shows for 30-45 minutes.
10:00am - Take 2 to 3 Valerian Root capsules.
10:10am - Take a hot bath. Fill up the bath tub with hot hot water. Stay there for 30 minutes.
10:30am - Get dressed and get back into bed under the covers. Start planning your future.
11:00am - Get up, stretch and listen to clean, decent, uplifting music.
11:15am - Switch rooms, lie down and watch 'Friends' or another activity for 30 minutes
12:00pm - Get up, dress warm and go out for an afternoon walk to see other humans. 1-2 hours.
2:00pm - Come home, chill and watch good, funny TV, a movie or another activity.
2:30pm - Eat a slice of toast with peanut butter. Drink water or Gatorade. Think about your family.
2:45pm - Take 2 to 3 Valerian Root capsules.
3:00pm - Take a hot bath. Fill up the tub with hot hot water. Stay there for 30 minutes.
3:30pm - Get dressed, get back into bed with good uplifting music playing in the background.
4:15pm - Get up, stretch and listen to more good, soft music while pacing the house.
4:30pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
5:00pm - Get up, dress warm and go out for a long evening walk for 1 mile. 1-2 hours.
7:00pm - Come home, chill and watch more good TV, a movie or another activity.
7:30pm - Eat 1 slice of toast with peanut butter and drink water and/or Gatorade. Stay focused.
7:45pm - Pace the house while listening to clean, decent, uplifting music.
8:00pm - Take 2 to 3 Valerian Root capsules.
8:10pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes. Relax.
8:30pm - Get dressed, get back into bed, under the covers with the TV on in the background.
9:30pm - Get up, stretch, and listen to ‘Rocky's Reward’ and pace the house. You did it.
9:45pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
10:15pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there. Think positive.
11:00pm - Dress warm, get in bed and put on a movie: Rocky Balboa. Stay put.
12:00am - Take a shot of ZzzQuil and 1 to 2 Melatonin tablets (or Phenibut).
1:00am - Take a hot bath. Fill up the bath tub with hot hot water. Stay there thinking about the movie.
1:30am - Get up, get dressed and switch rooms to living room. Relax, and watch TV.
2:00am – If you still can’t sleep then get up, stretch, drink some water, and pace the house.
2:15am - Get back in the bed, and watch another movie: Forrest Gump, for 3 hours.
4:00am - Take a hot bath. Fill up the bath tub with hot hot water and stay there. Be thankful.
4:30am - Get up, get dressed and switch rooms to living room. Relax in silence.
5:30am - Get back in bed. And get ready for one more day, or, go to sleep

Day 6 Complete! Mission accomplished! Well done. Put a 'check mark' on your calendar for Day 6.

Get ready for day 7, the day you prove to yourself and to all those looking on, that you truly do want to quit heroin, stay clean, and turn your life around. Today you will finally realize that you CAN say no to heroin. And today you will complete phase 1, 'surviving the first 7 days'. 
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6:00am - Stay in bed till 7am. Prepare your mind for 1 last battle. Focus on today.
7:00am - Get up, stretch. Listen to Rocky songs. Pace the house.
7:15am - Eat 2 hard boiled eggs with toasted bread. Take vitamins. Drink water. Be very thankful.
7:30am - Get dressed, stretch, go out and take a long fast walk for 1 mile. 2 hours
9:30am - Come home, and then watch funny TV, Animal Planet or game shows. 30-45 minutes.
10:00am - Take 2 to 3 Valerian Root capsules.
10:10am - Take a hot bath. Fill up the bath tub with hot hot water. Stay there for 30 minutes.
10:30am - Get dressed. Get back into bed under the covers. Relax.
11:00am - Get up, stretch. Listen to good, uplifting, positive music and keep pressing on.
11:15am - Switch rooms, lie down and watch 'Friends' or another activity for 30 minutes.
12:00pm - Get up, dress warm and go out for an afternoon walk towards scenic views.
2:00pm - Come home, chill and watch good funny TV, a movie or another activity.
2:30pm - Eat a peanut butter sandwich. Drink water and Gatorade. Think about your new life.
2:50pm - Take 2 to 3 Valerian Root capsules.
3:00pm - Take a hot bath. Fill up the tub with hot water, bring in the TV. Stay there. 30-45 minutes.
3:30pm - Get dressed, get back into bed with good uplifting music on in the background.
4:15pm - Get up, stretch and listen to more Rocky music while pacing the house.
4:30pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
5:00pm - Get up, dress warm and go out for a long evening walk for 1 mile. 1-2 hours.
7:00pm - Come home, chill and watch more good TV, a movie or another activity.
7:30pm - Eat 1 slice of toast with peanut butter. Drink water and Gatorade.
7:45pm - Pace the house while listening to clean, decent, uplifting music.
8:00pm - Take 2 to 3 Valerian Root capsules.
8:10pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there for 30 minutes. Relax.
8:30pm - Get dressed, get back into bed with the TV on in the background.
9:30pm - Get up, stretch, and listen to Rocky's Final Bell and pace the house. You did it.
9:45pm - Switch rooms to living room, lie down and watch 'Friends' or another activity.
10:15pm - Take a hot bath. Fill up the bath tub with hot hot water and stay there. Think positive.
11:00pm - Dress warm, get in bed. Watch a movie: The Shawshank Redemption. Stay put.
12:00am - One last shot of ZzzQuil and 1 Melatonin tablet (or Phenibut).
1:00am - Take a hot bath. Fill up the tub with hot water. Think about 'The Shawshank Redemption'.
1:30am - Get up, get dressed and switch rooms to living room. Relax, and watch TV.
2:00am - Get up, stretch, drink some water, and pace the house for 15 minutes.
2:15am - Get back in the bed. Watch another movie: The Count of MonteCristo. 2 hours.
4:00am - Take a hot bath. Fill up the bath tub with hot water and stay there. You made it. Be thankful
4:30am - Get up, get dressed and switch rooms to living room. Relax, in silence.
5:30am - Get back in bed. You're done. Get some sleep.

Day 7 Complete! Mission accomplished! Well done. Put a 'check mark' on your calendar for Day 7.

Congratulations! Phase 1 complete. You’ve survived the first 7 days of quitting heroin cold turkey. You’ve proved to yourself that you CAN say no to heroin. You CAN fight and beat the urge to use. You CAN restrict yourself. Now YOU are in charge. Not heroin. YOU determine how the rest of your life turns out. Not heroin. 'Few there be that quit heroin'. And you are now one of the few.
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​From here on out you will continue to keep busy and remain active just like what you have already been doing for the past 7 days. You should be able to sleep, therefore, making time go by faster. So now, sleep, will become one of your main events. Your body must begin to recuperate and does so during sleep. So try to get as much sleep as you can, whenever you can get it.

You can continue to take ZzzQuil, and/or GABA, Melatonin, Calms Forte, etc... You may also continue to take Valerian Root capsules in the evening to calm your nerves as well. But during the day, you must remain active. You will continue to keep taking long walks, do aerobics indoors, outdoors, or join a gym. Start working out and doing exercise in order to kill the cold chills permanently and keep bone pains down to a minimum. The more you work those legs then the better your legs will feel.

You can continue to help your body by remaining active. The more active you remain, then the less the cold chills will bother you. The more you start exercising your whole body then the better your body will feel. You can attack withdrawals with exercise, water, vitamins, and a healthy diet.

Start eating 1 to 2 small, healthy meals per day consisting of mostly of protein yet with a small portion of carbohydrates as well. Start buying fitness magazines in order to better educate yourself on eating healthy and exercising and to fill your mind with positive things.

The best way to avoid relapse is to go the opposite way of where you were heading before. Before, you were killing your body; but now, your mission will be to bring your body back to life and live your life like never before, in a healthy and more respectable manner. You still have a ways to go before your body can begin to feel normal again. But for now, the worst is behind you. You already know that you can handle another 7 days by doing the same thing day in and day out.

If you’ve done everything right, drinking water, remaining active and eating right, then by day 14 you should be feeling much much better, especially now that you’ll be able to get some sleep and allow your body to recuperate. And as long as you continue to exercise, eat right, and remain active then you should recover a lot faster than the average recovering addict, and quite possibly become stronger than ever before.

Many addicts stay sick because they do nothing. They just lie there in bed, wither away and die, (sort of speak). Don't do that. Get up and fight your body. Drink water. Eat. Get up and walk, jog and run. A body in motion stays in motion. Then take a break in the bath tub filled with hot water. 

Whatever you do, don't turn back now. And don't ever touch heroin again. Don't even think about getting high. Keep pressing on and keep moving forward. Keep moving in the same direction that you’ve been on for the last 7 days. Keep walking on the right path and life will begin to get better.

Your life will start to get better - slowly but surely. So start planning on what you're going to do with the rest of your life. Start writing your goals down on paper. And then create and write a step-by-step plan on how to achieve those goals as quickly as possible. Then execute your plan with full force and don’t let anything stop you or get in your way. Because the fact is, if you can manage to quit heroin, then you can accomplish anything in life!!

There's a wonderful life out there waiting for you. All you have to do is go out there and get it! Good luck my friend. And may the good force be with you!

Sincerely,
Jorge (George) Fernandez 
Over 20 Years Clean from Heroin 
About Jorge (George) Fernandez
Contact Jorge (George) Fernandez
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