How to Avoid Gambling: Practical Steps

If you want to avoid gambling, act on three fronts at once: remove easy access (blockers and self-exclusion), make your money hard to spend on gambling (bank blocks and trusted controls), and replace the habit with better routines and support. The combination reduces triggers, closes off opportunities, and helps urges pass.

Decide your goal

Be clear about what you want:

• Stop entirely (abstinence): best if gambling has caused harm or feels out of control.
• Take a full break for a set period (e.g., 6 or 12 months) while you rebuild routines.
• Reduce risk (tight controls and infrequent, planned play). If you’re unsure, choose a complete break first.

Write your goal down and keep it visible. A clear decision makes the next steps easier.

Know your triggers

Gambling is often tied to cues. Common triggers include:

• Time: late evenings, payday, or weekends.
• Place: being alone at home, commuting, or near venues.
• Feelings: boredom, stress, excitement, alcohol, or loneliness.
• Prompts: marketing emails, social media posts, app notifications.

List yours. Next to each trigger, write a replacement action (call a friend, take a walk, start a box set, do a quick workout, cook, or play a game that doesn’t involve money). The aim is to make the next best action obvious when urges appear.

Change your environment

Your surroundings can make or break your plan. Small changes stack up:

• Delete gambling apps and remove saved cards from browsers and phones.
• Unsubscribe from gambling emails and SMS. If messages still reach you, mark as spam.
• Turn off app notifications and limit social media time, especially at your trigger hours.
• Move or hide devices you gamble on during risky times. Keep your phone in another room at night.
• Tell trusted people you’re stepping away so they don’t invite you to bet or send tips.

Use technology to block access

Blockers take willpower out of the moment:

1. Device blockers: Install reputable blocking software on phone, tablet and computer. Set it to block gambling sites and apps. Use a long password for changes and let a trusted person hold it.
2. Network-level blocks: Some home routers and mobile networks let you restrict adult or gambling content at the connection level.
3. Self-exclusion: In Great Britain, you can register with national online self-exclusion services that stop most licensed sites from opening accounts or accepting play. For in-person venues, ask staff about self-exclusion; they have procedures to help you exclude yourself.
4. Bank gambling blocks: Many UK banks let you block gambling transactions. Turn the block on and, if available, enable the “cooling-off” period so you cannot quickly switch it off.

These do not rely on perfect self-control. Combined, they make access slow or impossible when urges spike.

Sort out your money

Your goal is to make impulsive gambling hard to fund and easy to spot.

• Create a bills account that receives your salary and pays essentials (rent, utilities, council tax, food). Set up standing orders the day you’re paid so money is allocated before urges strike.
• Keep only small, planned spending money in a separate account for day-to-day use.
• Turn on bank alerts for outgoing transfers and large card payments. If you can, share alerts with a trusted person.
• Lower daily ATM limits and disable contactless for a while if your bank allows it.
• Remove or freeze any credit that tempts you. Avoid taking on new debt to cover gambling losses.
• If you owe money due to gambling, contact free debt advice services in the UK. A realistic plan reduces pressure that can lead to relapse.

A simple example: if you’re paid £2,000 on the 25th, you might schedule standing orders that morning to send £1,100 to bills, £300 to savings, and leave £200 in a safe spending pot. The structure makes unplanned gambling harder.

Plan your time on purpose

Empty time is risky. Build a routine you can follow without much thought.

• Put activities into your calendar during your trigger hours: gym classes, walks, podcasts, films, social calls, cooking a new recipe, or learning something.
• Keep alternatives at arm’s reach: a book by the sofa, trainers by the door, a hobby kit on your desk.
• Mix quick wins (10–15 minutes) with longer tasks so you always have a next step.

Get support

Telling someone you trust lowers the burden and adds accountability.

• Share your plan and the specific help you want: “Please hold the password for my blocker,” or “Please check in with me on Saturdays.”
• Consider peer support groups or structured help. Your GP can also talk through options.
• If gambling affects work or relationships, be honest early. Boundaries and practical changes are easier before a crisis.

You can also find guidance in our responsible gambling resources.

Understand how games are designed

Games are built to hold attention and create near-misses, streaks, and rapid cycles that feel exciting. Misunderstandings can pull people back in. Read about common slot myths so you’re less likely to be hooked by false beliefs like “it’s due a win.” Knowing the mechanics removes the illusion of control.

Cope with urges in the moment

Urges rise and fall like waves. Have a script ready.

1. Name it: “This is an urge. It will pass.”
2. Delay: Start a 10-minute timer and do something incompatible with gambling (walk, shower, call someone, tidy a drawer). Most urges fade within minutes.
3. Change state: Move rooms, get fresh air, or switch devices off.
4. Grounding: 4-7-8 breathing, or list five things you see, four you feel, three you hear, two you smell, one you taste.

If you still feel stuck, use your hardest barrier (bank block, blocker, or self-exclusion) and step away from screens.

If you slip

A lapse is a single episode; a relapse is returning to a pattern. Treat a lapse as data, not failure.

• Write down what happened: what, when, where, feelings, and who you were with.
• Close new gaps: stronger blocks, longer self-exclusion, or extra support.
• Recommit to your goal and restart routines the same day.

One bad hour does not erase weeks of progress.

If someone you know is struggling

• Pick a calm time to talk and focus on care, not blame. Use “I” statements.
• Protect shared money: separate finances, require two signatures for large payments, and consider bank blocks on joint accounts where appropriate.
• Offer practical help (install blockers, plan activities) and encourage professional support. Avoid covering gambling debts; it can unintentionally enable the behaviour.

When a complete break isn’t possible right now

If you are still exposed (for example, through work social events or unavoidable settings), stack defences:

• Attend but do not bet. Bring only a small amount of cash with no cards.
• Set a clear exit time and go with a supportive person.
• Keep your phone in airplane mode to avoid app access.

Build a rewarding life without gambling

Removing gambling creates space. Fill it with things that matter to you:

• Health: sleep, movement, and eating well.
• People: friends, family, community groups.
• Skills: short courses, crafts, coding, music, language.
• Fun: games without money, volunteering, exploring local places.

Enjoyment and progress are powerful antidotes to urges.

Staying in control

If you choose to gamble again in future, set strict limits before you start and stick to them:

• Decide a monthly entertainment budget you can afford to lose (for example, £40), divide it into small sessions (say £10), and stop when it’s gone. Track it with our [bankroll manager tool](/tools/bankroll-manager).
• Use site tools like deposit limits, time-outs, and reality checks. Keep limits low and lock them with cooling-off periods.
• Avoid alcohol or drugs when making decisions. Never chase losses, borrow to gamble, or view gambling as a way to make money.
• Only adults aged 18 and over may gamble in the UK. If you are under 18, do not gamble.

Free, confidential support is available 24/7 from the National Gambling Helpline on 0808 8020 133. If you are worried about yourself or someone else, call today.