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Why it's important to take breaks between sessions
Shortly
Without pauses, attention "narrows," fatigue and impulsivity grow, and decisions deteriorate. Regular breaks take back control, reduce costs and protect against "drag" in long series of bets. Pause is a tool, not a punishment.
1) What the breaks give right now
Finance: the frequency of impulse bets and "dogon" decreases after a mini-series of losses.
Quality of decisions: after a short pause, the brain easily returns to predetermined limits and plan.
Emotions: pause evens out euphoria/irritation, returns a "cold head."
Time and health: Less screen fatigue, more sleep and productivity outside the game.
2) Why solutions get worse without pauses
Cognitive fatigue: the brain begins to save effort and chooses familiar (often risky) actions.
The illusion of control and the "attention tunnel": in a long session it seems that "it's about to get lucky," the limits are ignored.
Blurring time and money: car backs, fast markets, no pauses - and you don't notice how the amount has grown.
3) Types of breaks (do multi-level protection)
1. Micropause 3-5 minutes every 20-30 minutes of play: get up, breathe, water/warm up.
2. Short timeout 10-15 minutes after 45-60 minutes: change of context, exit the application.
3. Macro break 2-4 hours between sessions on the same day.
4. Daily "cooling" pause 24 hours after an emotional or minus session.
5. A long pause of 7-30 days with signs of a "red zone" (dogon, debts, hiding spending).
4) PAUZA-5 protocol (per hour)
Break - stop the game and close the tab/application.
Activate - 60-90 seconds of movement (squats, warm-up).
Calm your breathing - 6 cycles "inhale 4 - pause 2 - exhale 6."
Write down - one phrase about the state/outcome ("minus X, emotions 6/10").
An alternative is a sip of water, a short walk, a look out the window for 2 minutes.
You can return only according to the original plan and limits.
5) 3R protocol between sessions
Reset: Minimum 2 hours without playing, physical activity/chores.
Reflect: 1 minute diary: in/out, emotions before/after, what worked/not.
Re-plan: limit reconciliation; if the session limit is ≥, transfer to tomorrow.
6) How to embed pauses "by default"
Timers and alarms: Set a recurring timer for 25-30 minutes.
Auto-stops in the product: turn on reminders and forced pauses, turn off auto-backs.
Separate sessions in the calendar: fix the start-end time and recovery window between them.
24 Hours After Emotion Rule: Angry/Euphoric> 5/10 - Game only tomorrow.
Window "no replenishment": after the session, block replenishment until the next calendar slot.
7) Pause checklist (save)
Before the session:- Session time: ___ minutes; timer on
- Loss limit per session: ___
- Pause plan: every 25-30 minutes - 3-5 minutes rest
- There were at least ___ micro pauses
- Did not change limits on the fly
- Emotions ≤5/10, otherwise - stop and "24 hours"
- Recorded total +/- ___ and emotions
- Next session time (not earlier than ___ hours)
- Refills are disabled until the next slot
8) Typical traps and counterexamples
"Another 5 minutes - and I'll leave." → Set an alarm for 3-5 minutes and close the application at the first signal.
"Now I will fight back and then a break." → A break until any next bet. Otherwise, this is not a pause, but bargaining.
"Pause brings down the wave of luck." → Each spin/bet has an independent probability; there is no "wave" - there is fatigue.
"While I'm sitting, I need to finish off the mission/quest." → Quests - attention marketing. Pause is more important than "progress."
9) When long pauses are needed (red zone)
Signs: Dogon, hiding spending/time, debts, canceling things for the sake of the game, trying to change limits on the day of the session.
Actions: timeout 7-30 days, blockers on devices, payment/budget plan, conversation with a trusted person, if necessary - a specialist in CBT/addictions.
10) If you are an operator/developer
Pauses by design: visible session timers, auto-pauses after N minutes/rates.
Soft interventions: warnings when accelerating the pace, series of deposits or attempts to cancel pauses.
Reporting to the player: weekly/monthly summaries of screen time and expenses.
Ethics of communication: no fluffs during timeouts and after reaching limits.
Convenient tools: one click to "time out," "cooling" and self-exclusion.
Pause is a button for saving: money, attention and pleasure. Make breaks regular, automate reminders and don't bargain with rules in a hot moment - this will keep the game fun, not a source of stress.