How do I stop gambling? Start with tonight.

You typed this into a search bar, which means part of you already wants out. That part is who this page is for.

Nobody stops gambling in one decision. People stop by making the next bet harder to place, again and again, until the habit loses its grip. Here is how to start.

Tonight

• Make the next bet harder. Put the phone in another room. Log out of the book. Move the money you were going to bet into a different account.
• Tell one person. One text is enough: "I'm struggling with gambling. Can you check on me tonight?" You do not have to explain the whole thing.
• Do not try to win it back. If you are chasing, stop now. The chase is where most of the damage happens.

This week

1. Lock yourself out of every book you use. Choose the longest period they offer.
2. Block the sites on your phone and give the passcode to someone you trust.
3. Look at the real number once, in daylight: what a bet a night costs over ten years.
4. Talk to someone trained. Every helpline below is free and most are open all night.

What helps most people

Distance, delay and a witness. Distance means the accounts are locked and the sites are blocked. Delay means the urge has to wait before it can act. A witness means someone else knows. You do not need willpower for any of the three, you need them set up before the next urge.

Put a pause between you and the bet