How mindfulness reduces engagement and impulsivity

Mindfulness is not "meditating for an hour in the lotus position." It is a skill to notice what is happening right now before turning on autopilot: the impulse to "enter," "finish," "catch up." When you see the thought and feel, there's half a second of choice. This is enough to stop the usual scenario.

1) Why mindfulness' extinguishes' momentum

Pause between stimulus and reaction. Observation of breathing/body activates the "brake" - executive functions, reducing reactivity.

Deconstruction of emotions. Emotion breaks down into thought + sensation in the body + impulse of action. Visibility = controllability.

Cognitive distortion reduction. When you notice "must give "/" almost gone," it is easier to return to the rules.

Body regulation. Even breathing and slowing movements reduce physiological "overheating" and cravings.

2) Eight quick techniques (1-3 minutes each)

2. 1 STOP (stop - inhale - look round - continue)

Stop: close the tab/phone for 60 seconds.

Take a breath: inhale 4 - pause 4 - exhale 4 - pause 4 × 4-6 cycles.

Observe: where is the tension in the body? what thoughts? what is the 0-10 emotion?

Proceed: select the action according to the plan (pause/walk/water/diary entry).

2. 2 3-minute breath anchor meditation

Sit up straight. 1 min - feel the support of the body; 1 min - count exhalations 1... 10; 1 min - gently return when swept away. The goal: not a "pure mind," but to notice distractions.

2. 3 "Surfing impulse" (Urge Surfing, 90 sec)

Say: "Now there is a wave of traction, I am observing it." Watch where in the body it is maximum (throat, chest, palms). Assess strength every 15-30 seconds. The wave always subsides - and you didn't have to act.

2. 4 RAIN (Recognize — Allow — Investigate — Nurture)

R - recognize: "This is anger/boredom/craving."

A - allow to be (not to fight).

I - explore: where in the body? what triggers?

N - caring: one phrase of support for myself ("I can stop, this is a wave").

2. 5 5-4-3-2-1 (attention grounding)

Name: 5 items, 4 sounds, 3 tactile sensations, 2 odors, 1 taste/thought. Returns to reality, reduces the "tunnel" of attention.

2. 6 "Elongated Breath" 4-4-6

Inhale 4 - pause 4 - exhale 6 × 10 cycles. Elongated exhalation activates parasympathetics - anxiety subsides faster.

2. 7 Micro body scan (head-to-toe, 60-90sec)

Spend attention on the body from top to bottom. At each site - micro-relaxation. Notice the squeezed shoulders/jaw? Relax.

2. 8 "Thought Label"

Mark any thought: "plan," "memory," "story about the game." Label = distance = less power.

3) How to build mindfulness into the game: "cold frame"

Entry only when emotions are ≤3/10. If ≥4/10 - 3 minutes STOP/RAIN + session transfer.

Sessions 20-25 min + reality check every 15-20 min → mandatory pause of 60 seconds with equipment from section 2.

Fixed rate ≤1% BR, stop loss 2-3% BR, stop wine 5-10% BR.

Diary "6 lines" (plan → facts → result → emotions → disorders → correction).

Awareness pauses, and rules turn pauses into decisions.

4) 7-day implementation plan

Day 1. Select 2 techniques (for example, STOP and 4-4-6). Practice them 3 times on the sidelines.

Day 2. Add breath anchor 3 min morning/evening.

Day 3. Reality check: every 20 minutes - mandatory pause 60 seconds + 5-4-3-2-1.

Day 4. Before any session - samoscan 60 seconds and emotion score 0-10.

Day 5. Master RAIN on strong emotion (anger/boredom).

Day 6. "Surfing the impulse" at any thrust "drop."

Day 7. Weekly review: what techniques worked → leave 2-3 "cores," the rest - in reserve.

5) Mindful play metrics (celebrate once a week)

ERT (Emotion Reaction Time): seconds from pulse to application of technique. Target <30 sec.

RCP (Reality-Check Prompt):% of pauses for check reminders without ignoring. Target ≥90%.

SRL (Stop-Loss Respect Level):% of sessions where stop loss is met. Target ≥80%.

NED (No Extra Deposits): weeks without unscheduled deposits. The goal is a growing series.

Before/after emotions: mean decrease in ≥2 point intensity.

6) Frequent bugs and quick fixes

Wait for "perfect calm." The task is not to "not feel," but to notice earlier.

Use equipment only in a crisis. Train in neutral to work under the emotion.

Evaluate "succeeded/failed." Change the criterion to "noticed → returned." Every comeback is a success.

Meditation for the sake of "winning better." Awareness is about boundaries and choice, not about the upside.

7) Mini scripts in case of craving

"This is a wave, I'll wait it out" → 90 seconds of surfing.

"First breathing, then solution" → 10 cycles 4-4-6.

"Thought is not a fact" → the label "story about the game," return attention to the body.

"One step into reality" → water + 1 min walk + open diary.

8) Checklist "for today" (10 minutes)

In the morning - breathing anchor - 3 min.
Before the session - assessment of emotions 0-10 + 60-sec body scan.
In session - reality check every 20 minutes + 60-sec pause (STOP/5-4-3-2-1).
At thrust "drop" - surfing 90 sec + 4-4-6 × 10.
In the evening - 6 lines in the diary + 3-min breathing.

Mindfulness brings back time to choose: you see the impulse, notice the emotion, feel the body - and choose a procedure rather than autopilot. Combine 2-3 micro-techniques with strict money/time rules and a short diary - and engagement decreases, impulsiveness goes out, and the game returns to the framework of controlled leisure.