How to replace the habit of playing
Introduction
The gaming habit is formed through repetitive reinforcement, and simply "stop playing" is sometimes not enough - you need to fill the freed time and achieve the same psychological benefits in other ways. Below are a number of categories of alternatives and practical recommendations for their implementation.
1. Physical activity
1. Cardioloading
Running, cycling, step aerobics: stimulate the release of endorphins similar to the "dopamine" rise from winning.
Plan: 30-45 minutes in the morning or evening, 3-4 times a week.
2. Strength training
A weight gym or home complex strengthens not only the body, but also the will.
Regularity: 2 times a week for 40 minutes.
3. Group sessions
Yoga, dance, martial arts develop discipline and a sense of belonging in the community.
2. Creativity and hobbies
1. Drawing and Needlework
Painting, sketches, knitting, modeling fill hands and mind, create a visible result of labor.
Start with a simple sketch set or a ready-made embroidery set.
2. Music classes
Playing guitar, piano or electronic drum module.
Online courses for 20-30 minutes a day form a skill and relieve stress.
3. Cookery
Experiments with recipes, baking, fermentation (sauerkraut) give long small "winnings."
3. Intelligent activities
1. Reading and learning
Self-development books, artistic novelties, scientific pop.
Audiobooks and podcasts when traveling or walking.
2. Learning languages
Apps like Duolingo, Tandem: 15 minutes a day.
Live communication with native speakers in language clubs.
3. Board and puzzle games
Chess, Sudoku, crosswords - stimulate logic and strategic thinking.
4. Informed practices
1. Meditation and breathing techniques
5-10 minutes of conscious breathing relieve obsessive cravings.
Calm, Insight Timer applications as a "mentor."
2. Gratitude Diary
Daily 3 points: "what valuable happened today."
Helps shift focus from scarcity ("want to win") to resources and achievement.
5. Social activity
1. Volunteering
Help in shelters, environmental actions, lessons for children.
Fills with meaning and creates a sense of value.
2. Interest clubs
Book, film, sports or table clubs - regular meetings motivate you to plan your leisure time.
3. Support for like-minded people
Gamblers Anonymous groups provide exchange experience and mutual responsibility.
6. Plan and implement new routines
1. Choosing two or three alternatives
Assess availability (location, time, resources) and personal preferences.
2. Time-blocking
In the calendar, book slots for new activities (for example, "Monday 19:00 - running").
3. Set reminders
Alarm clock, smartphone notifications, visual stickers on the desktop.
4. Small steps
The first 7 days for 10-15 minutes of new activity, then increase to an effective volume.
Conclusion
Replacing the habit of playing is a systematic process: selection of the type of activity, planning and gradual implementation. Physical activity, creativity, intellectual activities, conscious practices and social activity together create a multi-level support network that will not give thoughts about the casino a chance. It is important to start small, record successes and expand the list of alternatives until excitement loses its attractiveness.
The gaming habit is formed through repetitive reinforcement, and simply "stop playing" is sometimes not enough - you need to fill the freed time and achieve the same psychological benefits in other ways. Below are a number of categories of alternatives and practical recommendations for their implementation.
1. Physical activity
1. Cardioloading
Running, cycling, step aerobics: stimulate the release of endorphins similar to the "dopamine" rise from winning.
Plan: 30-45 minutes in the morning or evening, 3-4 times a week.
2. Strength training
A weight gym or home complex strengthens not only the body, but also the will.
Regularity: 2 times a week for 40 minutes.
3. Group sessions
Yoga, dance, martial arts develop discipline and a sense of belonging in the community.
2. Creativity and hobbies
1. Drawing and Needlework
Painting, sketches, knitting, modeling fill hands and mind, create a visible result of labor.
Start with a simple sketch set or a ready-made embroidery set.
2. Music classes
Playing guitar, piano or electronic drum module.
Online courses for 20-30 minutes a day form a skill and relieve stress.
3. Cookery
Experiments with recipes, baking, fermentation (sauerkraut) give long small "winnings."
3. Intelligent activities
1. Reading and learning
Self-development books, artistic novelties, scientific pop.
Audiobooks and podcasts when traveling or walking.
2. Learning languages
Apps like Duolingo, Tandem: 15 minutes a day.
Live communication with native speakers in language clubs.
3. Board and puzzle games
Chess, Sudoku, crosswords - stimulate logic and strategic thinking.
4. Informed practices
1. Meditation and breathing techniques
5-10 minutes of conscious breathing relieve obsessive cravings.
Calm, Insight Timer applications as a "mentor."
2. Gratitude Diary
Daily 3 points: "what valuable happened today."
Helps shift focus from scarcity ("want to win") to resources and achievement.
5. Social activity
1. Volunteering
Help in shelters, environmental actions, lessons for children.
Fills with meaning and creates a sense of value.
2. Interest clubs
Book, film, sports or table clubs - regular meetings motivate you to plan your leisure time.
3. Support for like-minded people
Gamblers Anonymous groups provide exchange experience and mutual responsibility.
6. Plan and implement new routines
1. Choosing two or three alternatives
Assess availability (location, time, resources) and personal preferences.
2. Time-blocking
In the calendar, book slots for new activities (for example, "Monday 19:00 - running").
3. Set reminders
Alarm clock, smartphone notifications, visual stickers on the desktop.
4. Small steps
The first 7 days for 10-15 minutes of new activity, then increase to an effective volume.
Conclusion
Replacing the habit of playing is a systematic process: selection of the type of activity, planning and gradual implementation. Physical activity, creativity, intellectual activities, conscious practices and social activity together create a multi-level support network that will not give thoughts about the casino a chance. It is important to start small, record successes and expand the list of alternatives until excitement loses its attractiveness.
