How to create an excitement-free environment

1. Why do you need a "free" environment

Minimizes spontaneous impulses. The lack of visual and sound reminders reduces temptations.
Accelerates the transition to healthy habits. The new environment begins to "train" the brain for alternative sources of pleasure.
Supports motivation. When everything around you resembles a goal - to abandon games - you are less likely to be distracted.

2. Physical space

1. Remove all game reminders:

• Remove advertising booklets, posters, souvenirs with casino logos from the house.
• Get rid of souvenirs and photo stones associated with wins or losses.
2. Organize recreation areas without gadgets:
• Reading, hobbies, yoga - a separate corner without a phone and laptop.
• Prepare materials for drawing, needlework, tools.
3. Create a "clean" route around the house:
• Place motivation signs and goal reminders on your way to the workplace.
• Eliminate the opportunity to "look" into the browser on the way to the computer.

3. Digital environment

1. Blocking sites and applications:
• Install extensions (BetBlocker, LeechBlock) and mobile filters (Qustodio).
• Ask your bank to block payments to gambling platforms.
2. Reconfiguring subscriptions and news feeds:
• Unsubscribe from newsletters and channels promoting gambling.
• Set up keyword filters on social media and YouTube.
3. Using a "guest" or restricted profile:
• A separate account without passwords for work and play; the main one is under the control of a trustee.

4. Social environment

1. Transparency with loved ones:
• Tell family and friends about the decision and ask them not to invite you on betting topics.
• Match the code word for emergency "foot" when mentioning gambling.
2. New meeting formats:
• Instead of gatherings at the computer - walks, sports, board games without bets.
• Organize "free" events: quests, master classes, joint volunteer events.
3. Support in groups:
• Participate regularly in GA or SMART Recovery online and offline meetings.
• Share success and get feedback - this strengthens responsibility.

5. Workspace

1. Personal locks on work device:
• Set strict filters that cannot be disabled without a password.
• Black list of gambling sites.
2. "Focal point" organization:
• A clean table without unnecessary gadgets, only tools for work.
• Pomodoro timer: clear work and rest sessions so as not to "freeze" on the Internet.
3. Periodic "no screen" pauses:
• Every 45 minutes, a 5-minute pause: stretching, breathing practices or a short walk.

6. Developing new habits

Fill your free time with healthy rituals: morning exercise, evening meditation, weekly meeting with friends.
Clear leisure planning: instead of "free surfing," enter a schedule of hobbies and recreation.
Using the tracker: record the performance of "non-standard" activities and mark them in the calendar.

7. Continuous monitoring and adjustment

1. Weekly Environment Audit:
• Check for new "spies" of gambling content in feeds and mailings.
• Evaluate the effectiveness of locks and make improvements.
2. Regular habit reviews:
• Analyze which new activities have taken root and which require replacement.
3. Feedback from others:
• Ask loved ones if they have noticed that you are less likely to be distracted or pause without gadgets.

Bottom line:
• Creating an environment without excitement is control over the physical, digital and social space, the introduction of "free" habits and constant auditing. Such a set of measures minimizes the risks of disruption and accelerates the formation of a new life without online casinos.