How to psychologically prepare for a game session

Most errors occur not during, but before the session: when the goals are vague, the mood "jumps," notifications are distracting, and the limits are not fixed. Proper psychological preparation is a "fuse" that protects bankroll and self-control. Below is a compact but complete protocol that can be completed in 10-15 minutes.

1) Define the format and sole purpose of the session

Select one option before starting:

Entertainment: Pleasure, fixed time, micro stakes.
Strategy/slot test: 100-200 spins/N bets according to plan, recording results.
Bonus session: the game is strictly according to the rules of wagering, without improvisation.

Write down one goal in the wording of the process result, not the money:

💡 "Observe stop loss and betting plan 100% of the time" or "Test slot X for 150 spins."

2) HALT rapid self-test + emotion scale

Rate four factors: Hungry, Angry, Lonely, Tired.

If any item = "yes" - first fill the need (snack, pause, walk).

Next, mark emotions on a scale of 0-10: calm, agitation, irritation.

If "agitation" ≥7 or "irritation" ≥5 - transfer the session or start with a breathing pause (see section 5).

3) Customize your environment: Minimize triggers

Time: Set the timer for 30-45 minutes (short "tomatoes") + auto-break 5-10 minutes.

Notifications: Do not disturb mode, close instant messengers/streams.

Focus: clean table, water at hand, comfortable chair, neutral sound.

Money: turn off quick replenishment and saved cards for the duration of the session (if possible).

4) Financial framework: pre-login limits

Record with digits:

Bankroll sessions (share of the total - usually 1-3%).
Stop loss (for example, 50% of the session bank).
Break profit (for example, + 30% to the bank) and exit time (timer).
Bet size/range and change rule (or no change).
Number of "rebays": most often - 0. If you admit 1, it is deposited in the bank in advance.

5) Short mental warm-up (3-6 minutes)

Breath 1-2-4 (2 minutes): inhale 4 sec → hold 2 sec → exhale 8 sec. 8-10 cycles.

Visualization (1 minute): imagine a "perfect" session: calm pace, compliance with limits, planned stop.

Microaffirmations (30 sec):

"My goal is process, not winning."
"Limits are the law. I go out on cue."
"Emotions are markers, not orders."

6) Implementation intentions

Prepare in advance 5-7 reactions to typical triggers:

If I find myself thinking "you need to recoup," then I set a timer for 5 minutes of pause and close the game.
If there are 3 decisions in a row outside the plan, then I immediately stop the session.
If almost wins have become more frequent and excitement is growing, then I reduce the rate by 50% until the end of the session.
If the timer rings, then I go out regardless of the result.
If emotions> 7/10, then I complete and make a 24-hour pause.

7) Anti-skewed thinking: Quick reminders

Variance ≠ debt: a series of losses is not a "favor" of the game.

RTP is not a guarantee of the moment: the distance is longer than one session.

Control - in actions: you do not control the outcome, but control the bet, time and exit.

Errors - data: fix to play smarter tomorrow, not "hotter."

8) Nutrition, sleep and stimulants

Don't start tired: a minimum of 7-8 hours of sleep is the best "strategy."

Pre-game snack: water + light protein/carbohydrate to reduce impulsivity.

Caffeine: moderate; avoid the second cup during the session, it enhances the "chase."

Alcohol is taboo: it destroys the rules and increases the risk of overbet.

9) 10-minute preparation protocol (step by step)

1. Format decision (entertainment/test/bonus).

2. One process goal (feasible and measurable).

3. HALT + emotion scale (transfer/breathing if necessary).

4. Limits and rates (record in numbers).

5. Environment and timer (DND, water, 30-45 min).

6. Respiration + imaging + microaffirmations.

7. Open if-then rules on screen/paper.

8. Start of the session → after - a brief analysis (see template).

10) Mini-checklist before pressing "Start"

The goal is stated in one sentence
Format Selected (Entertainment/Test/Bonus)
HALT ok/emotion ≤6
Stop loss, break profit, time - recorded
Bet Size/Range - Fixed
Notifications off, timer started
"If something" rules before your eyes
Water/break planned

11) Before/after record template (per 1 page)

Date, time, duration

Purpose of the session (1 phrase)
Format: Entertainment/Test/Bonus
Limits: stop loss, break profit, time, rate
HALT and Emotion (0-10): Before/After
What could "derail" the plan? 1-2 triggers + if-then
Total after: compliance with limits (yes/no), 1-2 conclusions

12) When is it better to reschedule a session

Emotions> 7/10, conflicts/stress "here and now."

Lack of sleep, illness, alcohol.

There is no clear plan or time to parse after.

Transfer is a sign of strength, not weakness: you retain both bankroll and control.

Psychological preparation is not a "for show" ritual, but a working tool that reduces impulsivity and stabilizes decision-making. A clear goal, HALT check, fixed limits, breathing, if-then rules and a short checklist before starting improve the quality of each session and reduce risks. Do it regularly - and the game will remain under your control.