How to keep a diary of games and expenses when abandoning online casinos

Introduction

Journaling is one of the most effective self-control tools when trying to stop playing online casinos. Records help objectively see the scale of the problem, identify triggers and develop a strategy for failure.

1. Goals and principles of the diary

1. Transparency of actions: each click of the "Bet" button is fixed to exclude "forgotten" sessions.

2. Budget control: you can see how much and when it is spent, without "blurring" expenses in other items.

3. Trigger analysis: Pre-game recordings of emotions and circumstances reveal the reason for the return to betting.

4. Progress monitoring: Comparison of current data with previous periods shows a decrease or increase in dependence.

2. Record structure

Make four blocks of notes each time before and after the session:

Block	Contents
Date and time	Date, start and end of the session (e.g. 2025-08-07, 19: 30-20: 10).
Background	Trigger: emotion or event (stress, boredom, casino notification, friend call).
Financial data	Opening Balance Amount, Deposit, Bet Totals, Current Balance, Net Losses/Winnings.
Emotions and thoughts	Description of mood before, during and after the game: anxiety, excitement, disappointment, fatigue.

3. Daybook formats

1. Spreadsheet (Excel/Google Sheets):

Columns: Date, Run Time, Exit Time, Trigger, Budget, Expense, Winnings, Balance, Emotional Scale (1-10).
Benefit: automatic amounts and schedules.

2. Notebook or paper journal:

Daily expanded notebook entry: text format.
Hand drawings of mood charts and currency fluctuations increase engagement.

3. Mobile application for accounting expenses:

Convenient on the go, you can quickly make a record.
Set up the Games and Bets categories to separate from other expenses.

4. Regular analysis and reports

1. Weekly report:

Summing up: how much in total and in what sessions was spent, how the frequency of the game has changed.
Chart "losses/wins" by day and mark peaks of gravitation to the game.

2. Monthly review:

Comparison with the previous month: budget decrease, decrease in the number of sessions.
Analysis of the main triggers: what situations most often led to the game.

3. Plan adjustment:

Based on the results of the analysis, reduce the limits or increase the intervals between sessions.
Add new rules: "Maximum two entrances per week" or "Do not set more than 30 minutes at a time."

5. Developing new habits

1. Replace record with action:

Every time you are drawn to return to betting, instead of playing, write the event in a diary and perform a short counteracting action (walk, glass of water).

2. Partner reporting:

Share key records with a trusted person (friend, psychologist) for external motivation and control.

3. Rewards for progress:

For a full day without bets - a small gift for yourself (cinema, book). For a week - larger (day off without gadgets).

Conclusion

A diary of games and expenses is a transparent "screen" of your actions and emotions, allowing you to honestly look at addiction and take conscious steps to overcome it. Regular recording and analysis create a solid foundation for new, healthy habits and take back control of life.