How to stop betting on your phone

For most people the bet lives on the phone. It is in your pocket all day, the app opens in a second, and the deposit is already saved. You do not need a new phone. You need more steps between you and the bet.

Five changes, tonight

1. Self exclude first. It closes the accounts you already have. Here is every sportsbook's page.
2. Block the sites. Set it up once on iPhone or Android, and ask someone you trust to hold the passcode.
3. Delete the apps. Do it after you block the sites, not instead. Here is why deleting alone keeps failing.
4. Remove saved cards. Take payment details out of the browser and any wallet autofill so a deposit takes real effort.
5. Clear the home screen. Turn off odds alerts and sports betting notifications. Move sports apps off the first screen.

When the urge shows up on the phone

Put the phone down and wait 30 seconds before opening anything. Text one person. If it is late, read the urge to gamble at night.

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.