TOP books and films about addiction and self-control

💡 Below is a selection where there is a balance of scientific facts, real stories and practical tools. I will indicate what is useful, what to look for (possible triggers) and how to apply.

Books (selection)

1) "Dopamine Nation" - Anna Lembke

Why it's worth: a clear explanation of why we "stick" on dopamine peaks (including excitement and digital habits), and how to even out the pain-pleasure balance.

Triggers: Descriptions of cravings and relapses.

How to apply: the "detox" rule from triggers for 2-4 weeks, a pleasure/pain diary, "microdoses" of healthy joys instead of "turbo stimuli."

2) "In the Realm of Hungry Spirits" - Gabor Mate

Why it's worth it: an empathic look at the roots of addictions (pain, trauma, loneliness) + self-compassion practices instead of selfhood.

Triggers: severe dependency histories.

How to apply: soft internal dialogue exercise, people-places-states-events trigger map.

3) «Irresistible. Technology addiction" - Adam Olter

Why it's worth it: about behavioral addictions - how design (variable reinforcement, "almost-victory") catches us. Useful for understanding gambling mechanics.

Triggers: examples of "sticking" and monetization of attention.

How to apply: disabling accelerators (autospins/turbo), "night silence," whitelisting applications/sites.

4) "Willpower. How to Develop and Strengthen" - Roy Baumeister, John Tierney

Why it's worth: self-control research concentrate: the role of sleep, glucose, If X then Y plans.

Triggers: -

How to apply: three "anchors": sleep ≥7 h, prepared "replacements" for 10-15 minutes, the rule "solutions - tomorrow."

5) "Atomic Habits" - James Clear

Why it's worth it: a step-by-step system of small changes: make the useful visible and easy, and the harmful - complex and distant.

Triggers: -

How to apply: "add up" access to rates (remote cards, delay in raising limits), "simplify" alternatives (list of quick joys in plain sight).

6) "Tiny Habits/Little Steps" - BJ Fogg

Why it is worth: how to consolidate behavior through microsteps and "celebration" (mini-joy immediately after the right action).

Triggers: -

How to apply: after any pause/timeout - a little "hurrah for yourself" so that the brain wants to repeat.

7) "Easy Way to Quit Playing" - Allen Carr

Why it is worth: "anti-rationalization" of addiction; helps to see cognitive tricks.

Triggers: direct examples about excitement.

How to apply: a list of personal "excuses" → an honest counter-remark nearby; keep the list close at hand.

8) "Hooked/Hooked" - Nir Eyal (read critically)

Why it's worth it: about how foods shape habits. Useful to recognize "hooks" in gambling UX.

Triggers: examples of engagement.

How to apply: write out "hooks" in the services used and turn them off (fluffs, fast routes, auto-purchases).

9) "Never Enough/Never Enough" - Judith Grisel

Why It's Worth: Addiction Neuroscience in Plain Language; why "tolerance" is growing.

Triggers: chemical dependency histories.

How to apply: accept that time and doses tend to grow - therefore, a rigid external framework is needed.

10) «The Easy Way to Stop Gambling» — Allen Carr (англ.)

Why worth it: A version of Carr's method specifically for gambling; helps with pause/self-exclusion motivation.

Triggers: details about excitement.

How to apply: after reading - immediately fix with actions: timeout 72 hours, deletion of saved cards, "night silence."

💡 How to read safely: limit the "emo-complex" chapters in time (20-30 minutes), pause, keep water and "replacements" nearby (walk 10 minutes/breath 4-2-6), do not read at night.

Films and documentaries

About gambling

"Uncut Gems" (2019) - a portrait of the destructive craving for risk.

How to watch: decide in advance "stop time," after - 10 minutes of walking and recording "what hooked me."

"The Property of Mahyowny/Owning Mahowny" (2003) is one of the most accurate films about ludomania from real events.

Focus: an imperceptible spiral of duty and lies; useful for recognizing early signals.

"Player/The Gambler" (1974 or 2014) - different eras, one logic of "dogon."

The question after: where did the hero stop listening to the limits?

"Mississippi Grind" (2015) - friendship, hope and repetition of old patterns.

Viewer's task: to notice which "red flags" are ignored.

About addiction and recovery (wider)

Requiem for a Dream (2000) is a tough look at addiction destruction.

Attention: strong triggers; look only in stable condition.

Trainspotting (1996) - culture, company and elections.

Lesson: the environment and "our own" are often stronger than intentions, which means we are changing the environment.

"Beautiful Boy/Beautiful Boy" (2018) - family view; the price of denial.

«The Anonymous People» (2013, док.) - about the recovery community and the fight against stigma.

"The Social Dilemma" (2020, doc.) - mechanics of technology involvement.

Lesson: recognize triggers and turn off "hooks" (fluffs, auto-recommendations).

💡 How to watch safely: prescribe "stop marks" in advance (for example, 45 and 90 minutes), watch during the day, not at night; after - a short entry "what I will take into my plan/what barrier I will strengthen."

How to benefit (not just "burn" the page/screen)

Note template "3 × 3" per book/movie

1. 3 thoughts/quotes that hooked.

2. 3 triggers/errors learned in yourself.

3. 3 steps per week: barrier, replacement, one agreement.

Safe consumption checklist

I'm not reading/watching at night (screen-off 60 minutes before bed)
Time limit: book - 30-45 min; movie - 1-1.5 hours with pause
After - water/walk/breath 4-2-6
Recorded 1 specific total step (not "ever")

30 day plan (minimum)

Week 1 - Understanding Mechanics

Lembke or Olter → write out their "hooks."

A film about excitement ("Owning Mahowny" or "Uncut Gems") → mark 5 red flags of the hero.

Week 2 - Self-Monitoring Tools

Baumeister/Clear → introduce 2 micro-links (for example, "STOP-90" and "night silence").

Doc "The Social Dilemma" → disable 3 extra notifications.

Week 3 - Wednesday and Motivation

"Atomic habits "/" Tiny Habits" → rebuild access: remove" 1-click" replenishments, put a delay on raising limits.

The movie "The Gambler" (any) → prescribe its "foot threshold" in time and loss.

Week 4 - Deepening and Support

Mate or "Never Enough" → the exercise "soft internal dialogue."

The Anonymous People doc → select support format (friend/group/consultation) and schedule 1 meeting.

Self-reflection questions after each item

Which of what I saw/read matched my patterns?

Where do I rationalize and what can I put as a "barrier" instead?

What one step will I take today before the end of the day?

Warnings and safety

Some films/chapters can cause strong emotions and cravings. Watch/read in a stable condition, set pauses, negotiate with a loved one about a "control call."

If thoughts of self-harm/hopelessness appear, contact your local emergency services/crisis specialist immediately. Help is anonymous and free.

Books and films can become an accelerator of recovery if you turn impressions into actions: barriers, substitutions, agreements. Read and watch not for the sake of emotions, but for the sake of the next steps. One plot - one practical conclusion - one change in your self-control system today.