Developing a personal motivational plan to eliminate online casinos

Introduction

A personal motivational plan is a clear map of the path from the decision to stop the game to a steady refusal. It combines conscious goals, internal and external motivators, specific actions and support mechanisms.

1. Determination of the final goal

1. Formulate a positive goal:

- "I want to stop the game and direct the released resources to study/work/health."

2. SMART criteria:

Specific: Opt out of online casino betting.
Measurable: no more than 0 bets per week.
Attainable: start with complete self-exclusion or strict limits.
Relevant (meaningful): Freedom from debt and emotional distress.
Time-bound (time-limited): Game-free first month, then control analysis.

2. Identifying motivators

1. Internal motivators:

Pursuit of financial freedom.
The desire to restore psychological balance.
Intention to improve relationships with loved ones.

2. External motivators:

Friend/family support: arrange a weekly report.
Commitment to publicly (in the circle of support) fulfill the goal.
Encouragement from a specialist (consultant, psychologist).

3. Planned activities and schedule

Stage	Action	Deadline
Prepare	Remove casino applications, block sites via router or DNS	Day 1
Limits	Set deposit and time limits (e.g. maximum 30 min and 10 AUD per week)	Day 1
Analysis of triggers	Keep a diary of triggers and emotions before wanting to play	Daily
Alternative	Make a list of alternatives (sports, hobbies, meditation) and practice if you want to play	Immediately and constantly
Reporting	Weekly meeting or call with proxy to report progress	Every Sunday
Interim Analysis	SMART Goal Evaluation and Plan Adjustment	After 4 Weeks

4. Remuneration system

1. Small awards:

For every day without bets - a cup of your favorite drink outside the house.
For a week - a trip to the cinema or a new book.

2. Large bonuses:

For the first month - a short trip or buying a useful gadget.
For three months - a large purchase associated with a hobby.

5. Supportive strategies

1. Support Partner:

Agree that with a strong desire to play, you call this person and perform one of the alternative actions.

2. Mutual aid groups:

Regularly attend online or offline meetings of Gamblers Anonymous or similar communities.

3. Professional assistance:

Consultations with a psychologist or psychotherapist on cognitive behavioral therapy to practice automatic patterns.

4. Self-regulation techniques:

Mindfulness meditation (5-10 minutes a day) to reduce dopamine cravings.
Exercise at least 3 times a week for a stable mood.

6. Plan evaluation and adjustment

1. Monthly Review:

Compare actual results (number of sessions, expenses) with targets.
Evaluate the effectiveness of the alternatives and reward system.

2. Adjustments:

Strengthen or loosen limits based on progress.
Add new motivators or remove ineffective ones.

3. Focus on progress:

Celebrate even small achievements to keep you motivated.

Conclusion