How to stop betting on NBA and NHL nights

Football has a few big days a week. Basketball and hockey have games nearly every night, often late. When a game is on every night, the bet stops feeling like a choice and starts feeling like part of the evening.

Why weeknights are hard

There is no off day to reset. A full slate of evening games, player props, and late tip-offs means the habit gets fed every night. Often the urge is less about one game and more about wanting action on something.

Do these in order

1. Pick your hard hour. For most people it is the first tip-off or puck drop, or the last game of the night. Plan for that hour.
2. Put up the wall before the season gets busy. Self exclude and block the sites on your iPhone or Android.
3. Choose your games. Watch your own team. Skip the rest, or catch the highlights in the morning.
4. Set a screen cutoff. Phone charging outside the bedroom before the late games start.
5. Tell one person. "Weeknights are when I bet. Can I text you at nine?"

Props and parlays

Most nightly betting is small, fast bets on players and quarters. Here is why those are so hard to stop, and what to do if you are watching the game and the next live line pops up.

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.