How to keep an opt-out tracker

1. Why you need a failure tracker

Visualization of success. Seeing "green" days without playing, you strengthen motivation.

Early risk diagnosis. Records of emotional outbursts and attempts to play suggest where to strengthen the defense.

Objective feedback. Clear figures and facts instead of vague "I restrained myself" or "it was difficult for me."

2. Choosing a tracker format

3. Main tracker fields

1. Date - absolute: 2025-08-07.

2. The status of the day is "No Game "/" Breakdown."

3. Thrust level (0-10) - morning and evening.

4. Triggers - a list of situations or emotions that provoked desire.

5. Applied techniques - breathing, calling the sponsor, walking.

6. The result is "Held," "Breakdown: Bet X," "Game Interval Y Minutes."

7. Comment - what worked, what needs to change.

4. Filling rules

1. Record twice a day. Plan in the morning - reflect the facts in the evening.

2. Immediately after the event. At the first signs of traction, fix the trigger and equipment; after the end of the day, enter the total.

3. Honesty and detail. Not "restrained" - but "an attempt to enter the site, stopped himself after 2 minutes."

4. Minimum of empty lines. Missing a day = data loss; better to write down "went on a business trip - without access to the Internet" or "was sick - not before the game."

5. Regular analysis and review

• Plot "days without playing" vs "days of disruption."
• Analyze the thrust peaks by day of the week and time of day.
• Adjust the schedule and plan for substitute activities.

• Calculate:% of successful days, average level of traction, most common triggers.
• Specify goals: increase non-jerk periods by 10%; add three new techniques.

• If necessary, add new fields: "financial savings," "emotional state" on the scale.
• Simplify or complicate the format based on workload.

6. Integration of the tracker into the support system

Check-ins with a partner or sponsor: share a summary once a week, this increases responsibility.

Automatic reminders: In a calendar or app, set alerts for morning and evening fill.

Public reporting: a closed mutual assistance group, where you post a table once a month - an additional incentive.

7. Sample Template (Spreadsheet)

A properly organized and regularly used failure tracker is key to controlling addiction. Strict filling rules, regular analysis and motivation through reporting will ensure the sustainability of your path to life without gambling.