Keeping a game diary: why and how
Introduction
A game diary is a simple and effective self-control tool. Regular recordings help identify patterns of behaviour, understand emotional triggers and assess the financial impact. This is the first step to consciously managing excitement and reducing the risk of addiction.
1. Goals of diary keeping
1. Monitoring rates and losses
Accurate accounting of each bet: amount, time, format of the game.
Fixing a net result (win/lose).
2. Identifying triggers
Recording circumstances and moods before each session.
Comparison of events (stress, boredom, advertising) and subsequent desire to play.
3. Assessment of emotional state
Recording feelings before, during and after the game: anxiety, euphoria, disappointment.
Fixation of physical well-being (drowsiness, nausea, heart palpitations).
4. Monitor progress and adjust strategy
Week/month comparison.
Analysis of successful failure attempts and "breakdowns."
2. Format and structure of records
1. Date and time
Start and end of session (hour: minute).
2. Game type and platform
Online casino, bookmaker, social casino, slot.
3. Bet and result
The size of the first bet, the maximum bet, the final profit or loss.
4. Emotions and level of desire to play before the event
Rate on a scale of 1-5: "intention to play" (1 - no desire, 5 - very strong).
5. Trigger and circumstances
Briefly: "after a quarrel," "advertising on TV," "boredom," etc.
6. Alternative reaction
What did you do instead: "walk," "call a friend," "breathing exercise."
7. Summary and conclusions
What worked, what didn't; actions for the next time.
3. Tools and media
1. Paper notebook
Simple, always at hand, does not require application skills.
Advantage: handwritten notes are better remembered.
2. Mobile apps
Daylio, Habit Tracker, Notion or special betting trackers.
Automation: reminders, graphs, data export.
3. Excel/Google Sheets
Flexibility of filters and charting.
Ability to collaborate with a therapist or financial advisor.
4. Frequency and regular analysis
1. Daily records
Capture immediately after each game session.
2. Weekly review
Summarize: total number of sessions, total loss/gain, frequency of triggers.
Note changes in the level of desire to play and the success of alternatives.
3. Monthly report
Plot the dynamics of loss and emotion.
Adjust the budget, technical barriers (blockers and limits), self-regulation strategy.
5. Diary use in therapy
1. Joint analysis with a psychologist
Demonstration of real data helps to detect patterns faster.
2. Financial Advisor
Based on the accounting of rates and expenses, a debt restructuring plan is created.
3. Peer-support and GA groups
The opportunity to show experience to others, get advice on alternatives and motivation.
6. Sample record
Conclusion
The game diary is not a one-time action, but a daily habit that allows you to soberly assess behavior, identify key triggers and develop sustainable refusal strategies. Systematic data collection, regular analysis and professional support based on real records provide control over excitement and a path to recovery.
A game diary is a simple and effective self-control tool. Regular recordings help identify patterns of behaviour, understand emotional triggers and assess the financial impact. This is the first step to consciously managing excitement and reducing the risk of addiction.
1. Goals of diary keeping
1. Monitoring rates and losses
Accurate accounting of each bet: amount, time, format of the game.
Fixing a net result (win/lose).
2. Identifying triggers
Recording circumstances and moods before each session.
Comparison of events (stress, boredom, advertising) and subsequent desire to play.
3. Assessment of emotional state
Recording feelings before, during and after the game: anxiety, euphoria, disappointment.
Fixation of physical well-being (drowsiness, nausea, heart palpitations).
4. Monitor progress and adjust strategy
Week/month comparison.
Analysis of successful failure attempts and "breakdowns."
2. Format and structure of records
1. Date and time
Start and end of session (hour: minute).
2. Game type and platform
Online casino, bookmaker, social casino, slot.
3. Bet and result
The size of the first bet, the maximum bet, the final profit or loss.
4. Emotions and level of desire to play before the event
Rate on a scale of 1-5: "intention to play" (1 - no desire, 5 - very strong).
5. Trigger and circumstances
Briefly: "after a quarrel," "advertising on TV," "boredom," etc.
6. Alternative reaction
What did you do instead: "walk," "call a friend," "breathing exercise."
7. Summary and conclusions
What worked, what didn't; actions for the next time.
3. Tools and media
1. Paper notebook
Simple, always at hand, does not require application skills.
Advantage: handwritten notes are better remembered.
2. Mobile apps
Daylio, Habit Tracker, Notion or special betting trackers.
Automation: reminders, graphs, data export.
3. Excel/Google Sheets
Flexibility of filters and charting.
Ability to collaborate with a therapist or financial advisor.
4. Frequency and regular analysis
1. Daily records
Capture immediately after each game session.
2. Weekly review
Summarize: total number of sessions, total loss/gain, frequency of triggers.
Note changes in the level of desire to play and the success of alternatives.
3. Monthly report
Plot the dynamics of loss and emotion.
Adjust the budget, technical barriers (blockers and limits), self-regulation strategy.
5. Diary use in therapy
1. Joint analysis with a psychologist
Demonstration of real data helps to detect patterns faster.
2. Financial Advisor
Based on the accounting of rates and expenses, a debt restructuring plan is created.
3. Peer-support and GA groups
The opportunity to show experience to others, get advice on alternatives and motivation.
6. Sample record
| Parameter | Record |
|---|---|
| Date/Time | 05. 08. 2025, 19: 30–20: 15 |
| Game type | Starburst online slot |
| Bet/result | Started 5 AUD, max 20 AUD; total − 15 AUD |
| Desire to play (1-5) | 4 (after arguing with a friend) |
| Trigger | Emotional Distress |
| Alternative | Planned breathing exercise, but did not perform, switched to play |
| Emotions After (Level 1-5) | 5 - Intense Frustration and Anxiety |
| Outputs | Do not start under stress; pause for breathing - mandatory |
Conclusion
The game diary is not a one-time action, but a daily habit that allows you to soberly assess behavior, identify key triggers and develop sustainable refusal strategies. Systematic data collection, regular analysis and professional support based on real records provide control over excitement and a path to recovery.
