How to distract from the game: hobbies and substitutions
Introduction
Regular breaks from gambling and replacing the habit of betting on other activities are a key element of responsible play. When there's a desire to bet, it's important to have a few proven alternatives on hand that immerse you in a new experience, reduce stress levels and bring back a sense of control.
1. Physical activity: energy and endorphins
1. Walking and tracking
Australian National Parks (Royal National Park, Grampians, Blue Mountains): 2 to 20 km free trails; regular group meetings through Bushwalking NSW.
A daily 30-minute walk next door or along the beach helps you switch and improve your mood.
2. Sports sections and clubs
Couch to 5K Community: A 9-week beginner running program.
Surf Life Saving Australia Local Clubs: Combine beach recreation and teamwork.
Tennis, football, basketball: Look for "Social Sport" on Facebook or Meetup.
3. Home workouts
YouTube channels (MadFit, Yoga With Adriene) - short complexes of HIIT or yoga without equipment.
Applications (Nike Training Club, Freeletics) for scheduling classes and tracking progress.
2. Creativity and self-development: concentration and pleasure
1. Drawing and painting
Online courses Skillshare, Domestika: introductory lessons in watercolor, sketching and calligraphy.
Local workshops in libraries and cultural centers (City of Sydney Art School).
2. Music and podcasts
Learning basic chords on guitar through JustinGuitar or Yousician.
Making playlists and listening to podcasts about psychology and motivation (The Mindful Gamer, The Australian Podcast).
3. Cookery
Weekly culinary challenges: prepare dishes from different cuisines of the world.
Applications and sites (Taste. com. au, SBS Food) offer recipes with step-by-step photos.
4. Reading and learning languages
Goodreads book clubs and local meetings in book depositories (State Library of Victoria).
Duolingo and Tandem to practice conversational skills and expand the social circle.
3. Social and volunteer projects: help and new acquaintances
1. Volunteering
Volunteer Australia: interest-filtered platform - ecology, animals, helping the elderly.
Regular help 2-3 hours a week fills a sense of social significance.
2. Interest clubs
Toastmasters International: Raising public skills and new friends.
Australian Makerspace Workshops: Working together on DIY projects.
3. Board games and team nights
Board Game Night at local cafes (such as The Gamesmen in Sydney).
Board Game Arena apps for online gaming with friends.
4. Mental "offloads": games and mindfulness techniques
1. Puzzles and logic games
Sudoku, crosswords, Japanese creations (Nonograms) - applications in the App Store and Google Play.
Weekly paper editions of The Australian Crossword.
2. Meditation and breathing practices
Insight Timer and Smiling Mind applications: sessions from 5 to 20 minutes.
Video lessons on the technique "4-7-8" to quickly reduce the level of anxiety.
3. Gratitude Diary and Task Scheduler
Daily recording of three positive points and three planned cases helps to structure the day and reduce impulsivity.
Paper gliders (Kikki. K) or applications (Todoist, Notion).
5. Practical plan for implementing alternatives
1. List of quick replacements: keep 3-5 activities in your notes (for example: 10-minute walk, cup of tea and book, stretching, meditation) - apply at the first wish to place a bet.
2. Hobby schedule: allocate 3-5 slots per week for new activities on the calendar so that they enter the routine.
3. Performance evaluation: After a month, analyze which activities have best helped you distract yourself and adjust the list.
Conclusion
Finding fun and varied activities instead of betting is a reliable way to reduce the risk of returning to gambling. Physical activity, creative hobbies, volunteering, mental practices and a clear plan for introducing alternatives will help you maintain safety and control, making the game only part of your rich and balanced life.
Regular breaks from gambling and replacing the habit of betting on other activities are a key element of responsible play. When there's a desire to bet, it's important to have a few proven alternatives on hand that immerse you in a new experience, reduce stress levels and bring back a sense of control.
1. Physical activity: energy and endorphins
1. Walking and tracking
Australian National Parks (Royal National Park, Grampians, Blue Mountains): 2 to 20 km free trails; regular group meetings through Bushwalking NSW.
A daily 30-minute walk next door or along the beach helps you switch and improve your mood.
2. Sports sections and clubs
Couch to 5K Community: A 9-week beginner running program.
Surf Life Saving Australia Local Clubs: Combine beach recreation and teamwork.
Tennis, football, basketball: Look for "Social Sport" on Facebook or Meetup.
3. Home workouts
YouTube channels (MadFit, Yoga With Adriene) - short complexes of HIIT or yoga without equipment.
Applications (Nike Training Club, Freeletics) for scheduling classes and tracking progress.
2. Creativity and self-development: concentration and pleasure
1. Drawing and painting
Online courses Skillshare, Domestika: introductory lessons in watercolor, sketching and calligraphy.
Local workshops in libraries and cultural centers (City of Sydney Art School).
2. Music and podcasts
Learning basic chords on guitar through JustinGuitar or Yousician.
Making playlists and listening to podcasts about psychology and motivation (The Mindful Gamer, The Australian Podcast).
3. Cookery
Weekly culinary challenges: prepare dishes from different cuisines of the world.
Applications and sites (Taste. com. au, SBS Food) offer recipes with step-by-step photos.
4. Reading and learning languages
Goodreads book clubs and local meetings in book depositories (State Library of Victoria).
Duolingo and Tandem to practice conversational skills and expand the social circle.
3. Social and volunteer projects: help and new acquaintances
1. Volunteering
Volunteer Australia: interest-filtered platform - ecology, animals, helping the elderly.
Regular help 2-3 hours a week fills a sense of social significance.
2. Interest clubs
Toastmasters International: Raising public skills and new friends.
Australian Makerspace Workshops: Working together on DIY projects.
3. Board games and team nights
Board Game Night at local cafes (such as The Gamesmen in Sydney).
Board Game Arena apps for online gaming with friends.
4. Mental "offloads": games and mindfulness techniques
1. Puzzles and logic games
Sudoku, crosswords, Japanese creations (Nonograms) - applications in the App Store and Google Play.
Weekly paper editions of The Australian Crossword.
2. Meditation and breathing practices
Insight Timer and Smiling Mind applications: sessions from 5 to 20 minutes.
Video lessons on the technique "4-7-8" to quickly reduce the level of anxiety.
3. Gratitude Diary and Task Scheduler
Daily recording of three positive points and three planned cases helps to structure the day and reduce impulsivity.
Paper gliders (Kikki. K) or applications (Todoist, Notion).
5. Practical plan for implementing alternatives
1. List of quick replacements: keep 3-5 activities in your notes (for example: 10-minute walk, cup of tea and book, stretching, meditation) - apply at the first wish to place a bet.
2. Hobby schedule: allocate 3-5 slots per week for new activities on the calendar so that they enter the routine.
3. Performance evaluation: After a month, analyze which activities have best helped you distract yourself and adjust the list.
Conclusion
Finding fun and varied activities instead of betting is a reliable way to reduce the risk of returning to gambling. Physical activity, creative hobbies, volunteering, mental practices and a clear plan for introducing alternatives will help you maintain safety and control, making the game only part of your rich and balanced life.
