How to make an effective plan to get out of gaming addiction

Introduction

To stop playing online casinos and not break down again, you need a clear, multi-component plan. It combines self-diagnosis, specific goals, habit interruption tools and external support. Below is the instructions for compiling it.

1. Assessment of the current state

1. Honest introspection:

Record the frequency of sessions, betting amounts and emotional state before and after the game over the past week.

2. Damage detection:

Calculate financial losses, explain to your family the scale of the problem, assess the impact on work and relationships.

3. Define change readiness:

Answer the question "am I ready to give up the game?" motivation level on a scale of 1-10.

2. Setting SMART goals

1. S (specificity):

- "Do not bet in online casinos" instead of "play less."

2. M (measurability):

- "0 bets per week" or "maximum one balance check per day with no bet."

3. A (reachability):

- initial period of self-exclusion 1 month, then analysis.

4. R (significance):

- "Savings will go to savings/training."

5. T (limitation):

- "The first stage - 30 days without playing, the second - 90 days."

3. Identify and interrupt triggers

1. Categorization of triggers:

Internal (stress, boredom, loneliness)
External (casino notifications, advertising, slot noise)

2. Interrupt mechanisms:

Turn off notifications and remove casino apps.
Block sites through a DNS filter or router.
If you want to play, perform an "alternative" (walk, call a friend, breathing exercise).

4. Self-monitoring tools

1. Limits on platforms:

- Set strict deposit, time and loss limits.

2. Self-Exclusion и Cool-Off:

- Activate the official self-exclusion function for at least 1-3 months.

3. Progress Diary:

- Record date, restraint or disruption, trigger and alternate action daily.

5. External support connection

1. Trustee:

- Designate a friend or family member as a "responsible partner" for reporting and calling in times of weakness.

2. Professional assistance:

- Sign up for counseling with a psychologist or Gamblers Anonymous.

3. Hotlines:

- Use 24/7 Gambling Help Online (1800,858,858).

6. Developing alternative habits

1. Daily routine:

- Instead of gaming sessions, plan physical activity (sports, yoga) and hobbies (drawing, music).

2. New rituals:

- Morning and evening mindfulness practices (meditation, emotional diary).

3. Weekly "reports":

- Analyze progress every Sunday, adjust the plan and celebrate achievements.

7. Plan monitoring and adjustment

1. Intermediate checks:

- Based on the results of the first 30 days, compare the actual number of bets with the target one (0).

2. Analysis of the effectiveness of strategies:

- Which interrupt mechanisms worked, which did not.

3. Adjustments:

- Strengthen inefficient tools, add new alternatives and incentives.

Conclusion