How to stop betting on Monday and Thursday night football

A weeknight game is different from a Sunday. It starts after a long day, it is often the only game on, and it runs late. The house goes quiet, the phone is in your hand, and there are often ads with odds in the breaks. One game can feel like a reason to have something riding on it.

You can plan the night before it starts.

If you feel unsafe or are thinking about hurting yourself, call or text 988 now (in Canada, 9-8-8). If you are in danger, call your local emergency number.

Before you get home

1. Decide the night while it is calm. One line is enough: "Tonight I am watching, not betting." Put it in your notes or on your lock screen.
2. Make the bet harder to place. Log out of the betting apps and turn off their notifications. How to get fewer betting ads and promo texts has the steps.
3. Block the sites. On iPhone or Android. Give the passcode to someone else if you can.

The kickoff window

1. Eat first. A tired, hungry evening makes every decision harder. Have dinner before the game, not during it.
2. Plan the first break. The first ad break is often the loudest moment. Pick what you will do in it: stand up, get water, text someone.
3. Watch with someone if you can. Someone who knows the plan is better than no one. If it is private for now, that is fine too.

During the game

• The ad breaks are the risk. Odds and boosts run between plays. Mute the breaks or leave the room for them.
• Keep the phone across the room. Scores are on the screen already. You do not need the app to follow the game.
• Skip the live lines. They move every play and ask for fast decisions. How to stop live betting during the game.
• If your team falls behind, the pull to back them can get loud. What to do when your team is losing mid game.

The last quarter

This is late on a work night. If you are tired, you can turn it off and read the score in the morning. Going to bed is a real choice, and the phone can charge in another room.

If you already bet

Stop there. Do not place another one to get it back. Read what to do after a slip.

See also NFL Sundays and NBA and NHL nights.

Pause before the next bet

Hold The Bet is free with no account. It shows your own number and reason and holds a 30 second pause before you bet. Set it up before kickoff.