Monitor progress and reward for success
1. Why it is important to record progress
A clear picture of the changes. You see how cravings are reduced, the number of days without playing increases, and the emotional state improves.
Motivation and support. Small victories strengthen self-belief and help you stay on course.
Early risk detection. As stress levels increase or strategies become less effective, you can adjust your plan in time.
2. Key Indicator Selection (KPIs)
1. Days without a bet. The number of consecutive days you haven't visited the gaming site.
2. Intensity of desire (0-10). The level of craving for the game, fixed 2 times a day.
3. Applied techniques. What specific coping methods did you use in gusts.
4. Other metrics:
3. Tracking tools
4. Regularity of review
1. Daily Mini Audit (2-3 minutes):
A clear picture of the changes. You see how cravings are reduced, the number of days without playing increases, and the emotional state improves.
Motivation and support. Small victories strengthen self-belief and help you stay on course.
Early risk detection. As stress levels increase or strategies become less effective, you can adjust your plan in time.
2. Key Indicator Selection (KPIs)
1. Days without a bet. The number of consecutive days you haven't visited the gaming site.
2. Intensity of desire (0-10). The level of craving for the game, fixed 2 times a day.
3. Applied techniques. What specific coping methods did you use in gusts.
4. Other metrics:
- Financial savings (how much is not spent).
- Time spent on alternative activities.
- Emotional background: confidence and calmness (scale 0-10).
3. Tracking tools
| Tool | Format | Benefits |
|---|---|---|
| Paper diary | Notebook, daily entries | Simplicity, does not depend on gadgets |
| Mobile application | Habitica, Streaks, Daylio | Automatic reminders, graph visualization |
| Spreadsheet | Google Sheets, Excel online | Flexibility, ability to build charts |
| Messenger magazine | Telegram bot "Habit tracker" | Quick filling, storage of correspondence history |
4. Regularity of review
1. Daily Mini Audit (2-3 minutes):
- Write down the metrics of the day: days without a bet, the level of traction in the morning and evening, the techniques used. 2. Weekly report (15-20 minutes):
- Analyze the trends: whether the craving decreases, whether the "steaks" of days without playing grow.
- Identify bottlenecks: days or situations with an increased risk of disruption.
- Adjust next week's plan (new techniques, rescheduling). 3. Monthly review (30-40 minutes):
- Compare key indicators with last month.
- Evaluate financial savings and emotional stability.
- Review long-term goals and, if necessary, set new ones.
- Systematic monitoring of progress with clear metrics and regular reviews, supported by a well-thought-out system of intangible incentives, creates a closed loop of motivation and control. This ensures that you do not lose the path to freedom from gambling, and each step will be supported by a well-deserved reward and confidence in success.
5. Incentive system
5. 1. Principles of awards
Tie your reward to a measurable result. The more important and complex the goal, the greater the encouragement.
Avoid monetary incentives. Money can provoke a "rationalization" of a return to excitement.
Divide the awards into "micro" and "macro."
Micro: daily or weekly achievements.
Macro: major milestones - month, three months, six months without playing.
5. 2. Incentive ideas
| Achievement Level | Incentive Example |
|---|---|
| 1 week without playing | Favorite cup of coffee in a cozy cafe |
| 2 weeks | Book or new album of your favorite artist |
| 1 month | Going to the cinema or theater |
| 3 months | A short trip out of town (weekend) |
| 6 months | Courses or master class on a new topic for you |
| 1 year | Big event: vacation, buying a significant gift |
6. Monitoring and rewards link
1. Automation of alerts. In the application or table, set the rules: when you reach X days without playing, a pop-up reminder of the award.
2. Visual progress markers. Calendar patches: Paint over every day without playing. The visible "green field" motivates you to hold on longer.
3. Share success. Tell your friends or mutual aid group about the next milestone - support and praise from outside enhances the effect.
7. Trap avoidance and system adjustment
Disruption as part of the process, not disaster. If there is a rejection of the plan - write down the reason, learn the lessons and continue.
Regular rotation of techniques. Change or supplement coping methods so that they do not lose their effectiveness.
Revision of awards. If some kind of incentive activity has ceased to bring joy, replace it with a new one.
8. External support
Reporting partner. Agree with a loved one or mentor to discuss your progress and rewards weekly.
Mutual aid groups. Share tracking templates and incentive ideas in GA/SMART Recovery - proven practices of successful participants.
Psychological sessions. At the review stages, discuss with a professional how the monitoring system provides motivation and where it needs to be improved.
Bottom line:
