How to keep a diary of games and expenses
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:
3. Daybook formats
1. Spreadsheet (Excel/Google Sheets):
2. Notebook or paper journal:
3. Mobile application for accounting expenses:
4. Regular analysis and reports
1. Weekly report:
2. Monthly review:
3. Plan adjustment:
5. Developing new habits
1. Replace record with action:
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 | Table of 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.
