Tips from psychologists on setting personal limits
1. Understand your triggers
Introspection. Keep a diary: when do you feel the urge to double down or "win back"?
Trigger emotions: stress, fatigue, boredom. Write down situations where you're playing impulsively.
Desire scale: Rate "intent to play" on a scale of 1 to 10 - will help you see when you're at peak risk.
2. Principle of SMART limits
Set restrictions that meet SMART criteria:
3. External support mechanisms
1. Commitment device. Use the "hard-limit" with "cooling": prohibition on raising the threshold for 24-72 hours.
2. External observer. Appoint a friend or family member as "controller": he checks your transaction history once a week.
3. Like-minded groups. Online forums or Gamblers Anonymous groups are an opportunity to discuss with gamblers facing the same problems.
4. Emotional state management
Pause technique. If you want to make a risky bet - postpone for 15 minutes, do breathing exercises or a short walk.
Alternative actions. Instead of a new deposit - drink water, stretch, switch to another hobby.
Daytime reflections. At the end of the day, write down how much you met the limits and analyze what helped or hindered.
5. Session time limit
Built-in timers and reality checks in 15-30 minutes.
Pomodoro approach: 25 minutes of play, 5 minutes of break - helps maintain attention and awareness.
Timer applications: Forest, Focus To-Do - visualize the process and block access at the end of the countdown.
6. Approach to financial limits
1. Separate wallets. Transfer only the amount for a week to the game account.
2. Prepaid products. Paysafecard or a separate debit card with a limited balance.
3. "Gambling Block" bank blocker. Order from the bank - disables any transactions in the category of gambling.
7. Adjustment and adaptation
Weekly audit: check actual spending and time against established limits and adjust thresholds (± 10-20%).
Flexibility without impulse: changing the limit is possible only after "cooling" at 48-72 hours and your own reflection.
Change log: Record the date, reason, and effect of each limit revision to understand the progress.
8. When to ask for help
Constant meltdowns: If you regularly ignore limits and increase debts.
Worsening anxiety or depression: Excitement can mask emotional problems.
Specialists: psychologists-gambling consultants or hotlines for help with gambling addiction.
9. Conclusion
The installation and observance of personal restrictions requires a combination of technical barriers, psychological techniques and external support. By understanding your triggers, applying the SMART principle, involving "controllers" and analyzing the results, you will form a reliable system of protection against impulsive decisions and retain control over the game.
Introspection. Keep a diary: when do you feel the urge to double down or "win back"?
Trigger emotions: stress, fatigue, boredom. Write down situations where you're playing impulsively.
Desire scale: Rate "intent to play" on a scale of 1 to 10 - will help you see when you're at peak risk.
2. Principle of SMART limits
Set restrictions that meet SMART criteria:
- S (Specific) - a specific measure: "no more than 50 € per week."
- M (Measurable) - easy to check: an account in your personal account or an expense tracker.
- A (Achievable) - a realistic amount based on budget and habits.
- R (Relevant) - meets your goals: "save your vacation balance."
- T (Time-bound) - a clear period: day, week, month.
3. External support mechanisms
1. Commitment device. Use the "hard-limit" with "cooling": prohibition on raising the threshold for 24-72 hours.
2. External observer. Appoint a friend or family member as "controller": he checks your transaction history once a week.
3. Like-minded groups. Online forums or Gamblers Anonymous groups are an opportunity to discuss with gamblers facing the same problems.
4. Emotional state management
Pause technique. If you want to make a risky bet - postpone for 15 minutes, do breathing exercises or a short walk.
Alternative actions. Instead of a new deposit - drink water, stretch, switch to another hobby.
Daytime reflections. At the end of the day, write down how much you met the limits and analyze what helped or hindered.
5. Session time limit
Built-in timers and reality checks in 15-30 minutes.
Pomodoro approach: 25 minutes of play, 5 minutes of break - helps maintain attention and awareness.
Timer applications: Forest, Focus To-Do - visualize the process and block access at the end of the countdown.
6. Approach to financial limits
1. Separate wallets. Transfer only the amount for a week to the game account.
2. Prepaid products. Paysafecard or a separate debit card with a limited balance.
3. "Gambling Block" bank blocker. Order from the bank - disables any transactions in the category of gambling.
7. Adjustment and adaptation
Weekly audit: check actual spending and time against established limits and adjust thresholds (± 10-20%).
Flexibility without impulse: changing the limit is possible only after "cooling" at 48-72 hours and your own reflection.
Change log: Record the date, reason, and effect of each limit revision to understand the progress.
8. When to ask for help
Constant meltdowns: If you regularly ignore limits and increase debts.
Worsening anxiety or depression: Excitement can mask emotional problems.
Specialists: psychologists-gambling consultants or hotlines for help with gambling addiction.
9. Conclusion
The installation and observance of personal restrictions requires a combination of technical barriers, psychological techniques and external support. By understanding your triggers, applying the SMART principle, involving "controllers" and analyzing the results, you will form a reliable system of protection against impulsive decisions and retain control over the game.
