Play hygiene: digital detox

1. The concept of digital detox in gambling

Digital detox is a deliberate break from any gambling applications and sites. This is not just a pause, but a systemic rest for the brain and nervous system: a complete disconnection from game content allows you to relieve psychological stress and restore concentration on real life.

2. Why it matters

Prevention of burnout: long gaming sessions are exhausting - digital detox reboots, reduces fatigue.

Impulse control: without constant access, the temptation of "another back" and intrusive thoughts about betting disappear.

Reducing anxiety: Turning off gambling notifications and ads reduces stress and internal tension.

3. Digital detox stages

1. Period planning

Select specific dates and times, such as 8:00 to 8:00 or a full day off.

Record in the calendar as "non-working" for gambling.

2. Technical shutdown

Remove the casino app shortcuts and clear your browser history.

Disable push notifications at the system level and in instant messengers.

Use Do Not Disturb mode or special site blockers (Cold Turkey, Freedom).

3. Alternative activity

Do physical activity: walking, exercise, yoga - switching attention to the body.

Creativity and hobbies: music, drawing, cooking give a similar "exit" of emotions.

Offline communication: meetings with friends, board games without bets.

4. Reflection and sensation recording

After the end of the detox, write in your diary: mood changes, anxiety level, desire to play again.

Compare with the usual state to understand the effectiveness of the pause.

4. Detox support tools

Screen Time/Digital Wellbeing-Set a limit on the casino app and automatically lock it when reached.

Timers applications: Forest, Focus To-Do for Pomodoro sessions without distractions.

Content blockers: browser extensions (LeechBlock, StayFocusd) and mobile blocking VPN profiles.

5. Tips for long-term hygiene

1. Regular detoxes: Once a week, at least for 24 hours, completely abandon gambling.

2. Alternating activities: do not immediately return to the same game - choose a different type of leisure.

3. Monitoring progress: keep a table of days without playing and record improvements in concentration and mood.

4. Support for the environment: agree with friends or family to detox together - collective discipline is stronger.

Conclusion

Digital detox is an important element of play hygiene that helps restore control over excitement, reduce stress and avoid burnout. Clear planning, technical barriers and deliberate replacement of activity make resting from gambling effective and safe.