How to stop betting on sports: a practical first week
This guide is general information, not medical, legal or financial advice. If betting is hurting you or someone close to you, call or text 1-800-MY-RESET.
If you've decided to stop or cut back, the first week is mostly about making betting harder to do on impulse and having a plan for the moments you can see coming. You don't need to get everything right. Small steps add up.
1. Decide what you're aiming for
Some people want to stop completely. Others want to cut back first. Write your goal down in one sentence, for example "No bets this week" or "No live bets during games." Use a goal that is specific enough for you to check in on.
2. Make betting harder to reach
- Delete betting apps from your phone and sign out of betting sites in your browser.
- Turn off promotional emails and texts from sportsbooks. Use the unsubscribe link, or reply STOP to texts.
- Use the deposit limits, time-outs or account closure tools inside each sportsbook account.
- Consider self-exclusion. See how self-exclusion works.
- Install a blocker. See how to block betting sites and apps.
3. Plan for game days
Live games, paydays, ads and boredom are common triggers. Try an if-then plan for each one: "If I'm watching a game and want to bet, then I'll text a friend and step outside for 10 minutes." Keep the plan somewhere you can find it when you need it.
4. Ride out the urge
If you want to try a pause, set a 10-minute timer, slow your breathing, or do something with your hands. You can call or text 1-800-MY-RESET at any point, including if an urge continues.
5. Look at the money honestly
Write down roughly what a typical week of betting cost you. If useful, estimate how a bet-free day compares with your typical spending; this is an estimate, not money in an account. If you're dealing with debt, a nonprofit credit counselor can help you make a plan.
6. Tell one person
You may choose to tell someone you trust about your plan. Gamblers Anonymous and your state's problem gambling program offer free support.
If you place a bet
A slip is information, not failure. Notice what led to it, adjust your plan, and keep going. If betting is affecting your mood, sleep, money or relationships, reach out for help.
Need to talk now? Call or text 1-800-MY-RESET (1-800-697-3738). Free and confidential, 24/7. Get help.
Fair Catch is a planned app for iPhone for stopping or cutting back on betting. Get one email at launch.