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How addiction destroys self-control
1) Short answer
Addiction "rewrites" brain priorities. Signals associated with the game (triggers) receive an overestimated motivational value, and zones responsible for planning and inhibition perform worse. As a result, intentions and rules cease to work at the moment: decisions are made not by the plan, but by habit and craving. Taking back control is real - but it requires a system of barriers and support, not just willpower.
2) What happens in the brain: why the rules are no longer "holding"
Sensitization of the dopamine system. Over time, the brain reacts more strongly not to the reward, but to its harbingers (icons, sounds, chats, time of day). Traction starts earlier and more powerful.
Weakening of prefrontal control. Chronic stress/lack of sleep/frequent fluctuations in emotions reduce the effectiveness of the frontal lobes: it is more difficult to hold the target, it is easier to "roll" into autopilot.
Negative reinforcement. The game begins to work as a pain reliever for anxiety, boredom, guilt. The relief is short, but it is it that fixes the cycle "badly → played → easier → more."
Tolerance and allostasis. For the same "rise" more stimulation is required (rate, speed, time). The basic level of mood is falling - the game is increasingly needed to simply "become normal."
Narrowing of attention and "tunnel." Trigger grabs focus, alternatives are invisible; time feels shorter, pauses are "forgotten."
3) What does the breakdown of self-control look like on behavior
1. The rules cease to be executed precisely at the moment. There is a plan, but the "exception" follows the exception.
2. Duration and pace are growing. Sessions drag on longer, decisions faster, EV checks less often.
3. Dogon and foot transfer. Stop loss is "redefined," break profit is ignored.
4. Night "ties." After midnight, self-control drops - "another 10 minutes" turn into an hour.
5. Secrecy and rationalizations. "Only today," "you need to beat off and sleep," "this is money from the casino."
6. Emotional swing. Euphoria → guilt/anxiety → playing again for relief.
4) Points where the will is particularly powerless
Context triggers: usual time/place, fluffs, streams, chat "drifts."
After strong emotions: a big win (euphoria), a series of minuses (tilt), "almost won."
Night and lack of sleep: prefrontal control is minimal, impulses are maximum.
One-on-one with the device and money: quick access = no "friction."
5) Self-control recovery system: not strength, but architecture
The idea is simple: make the right light, and the impulse difficult.
A) External barriers (immediately, in 30-60 minutes)
Money: a separate card with a daily limit, turn off credit sources, auto transfers to the "piggy bank" after paycheck.
Access: self-exclusion/site and application blockers, especially at night; remove saved cards/passwords.
Wednesday: "warm" screen in the evening, without headphones, workplace ≠ place of play.
B) Friction at the moment (minimum 3 steps to bet)
1. Timer 10 minutes (or 100 "cold" breaths): without a timer - you cannot start the block.
2. Checklist: block purpose, rate (u), time limit, SL/TP - ticks on paper.
3. Alternative: water/shower/short walk or 10 squats - "breaking" routine.
C) Before-during-after rules
Before:- Block purpose (time/entertainment/wager), bank, (u =\frac {\text {block bank}} {N}) (N - round plan).
- SL (= (1-\text {RTP} )\cdot N\cdot u\cdot k) (k = 1-2), TP = fixed sum/multiplier.
- Curfew (for example, 00:30), night coefficient (k_n=0. 8) to the rate.
- Timer 45-60 min, pause 10 min between blocks.
- Triggers WIN-PEAK/3 − in a row/NEAR series/emotions ≥4/5 → pause or stop block.
- Autospin off for any burst; live - only if there are 60-90 seconds to check EV.
- Journal: turnover, total, duration, emotions (1-5), WIN-PEAK/NEAR/TILT tags.
- Compliance ≥80% (the proportion of sessions where SL/TP/time is sustained). Below - tighten barriers for a week (u − 20%, time − 20%, more friction).
D) Social support
Interlocutor of responsibility: share the plan and results, give access to limits.
Triggers → a message: when the ≥4/5 is pulled - first a text to a partner/friend, then a decision.
E) Professional assistance (when needed)
CBT/motivational interviewing: Working with triggers, "dogon," alternatives, and a breakout plan.
Treatment of comorbid conditions (depression, anxiety, substance abuse).
6) 14-day "restart of self-control" (template)
Days 1-2: barriers of money and access, curfew, remove "quick buttons."
Days 3-4: List of personal triggers and alternatives; print a checklist and timer on the table.
Days 5-7: keep a journal; Pause for each trigger live - only in the "solution window."
Days 8-10: evaluate Compliance, night episodes, "expensive minutes" (set point above the corridor).
Days 11-14: talking to a loved one/mutual aid group; if necessary, the first consultation.
7) Quick indicators that self-control is back
Compliance ≥80% for two consecutive weeks.
No night sessions, sleep stabilizes.
The turnover/hour and the number of "expensive minutes" are reduced.
Fewer dogons and "exceptions to the rule."
There are substitutions (sports, meetings, affairs), the obsession of thoughts about the game decreases.
8) Mythbuster
"You just need willpower. "- In the trigger, the will is late; solves environment architecture and support.
'I'm in control if I win sometimes. "- Peaks are not equal to control; look at compliance and consequences.
"I will fight back - it will become easier. "- Dogon intensifies the cycle and destroys the remnants of the rules.
"Locks are for the weak. "- It's a tool like seat belts: help when attention fails.
9) The bottom line
Addiction destroys self-control not "morally," but mechanistically: it enhances the value of triggers and weakens the brakes. Therefore, it is treated mechanistically: barriers to money and access, friction and pauses in the moment, strict rules "before-during-after," social support and, if necessary, therapy. This system returns your main resource - the ability to choose, and not obey the impulse.