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How to recover from a period of addiction
Recovery is not one "strong will," but a system of small steps that take back control of money, time, emotions and relationships. Below is a practical road map for 90 days with specific actions, metrics and insurance against relapse.
0-14 days: stabilization and safety
Phase objectives
Stop the "leakage" of money and time.
Get enough sleep, relieve physiological stress.
Get the first social support and plan.
Steps (complete in 48-72 hours)
1. Technical pause. Include cool-off/self-exclusion 30-90 days; install the "gambling" blocker (code for a trusted person).
2. Money - "five containers." Divide the budget: Obligatory / Reserve / Purpose / Discretion / Game =0. Ban on unscheduled deposits.
3. Sleep and body. Sleep mode 7-8 hours, 20-30 minutes of walking daily, water/meals on schedule.
4. Social "anchor." Buddy support: 10-minute call 2 times a week.
5. Analysis of the previous period (1 page). Facts → triggers → what worked → what broke → 1-2 rules for the next 2 weeks.
6. First consultation. Book in with a specialist (CBT/motivational interviewing) or support group.
10 Minutes Daily Ritual
2 minutes breathing (4-4-6)
5 minutes diary "6 lines" after any triggers/thoughts
3 minutes of planning tomorrow (1 job + 1 everyday life + 1 pleasant)
Phase metrics
NED (No Extra Deposits): days without unscheduled deposits.
Sleep: nights with 7 + hours.
ERT (Emotion Reaction Time): seconds from pulse to technique application (<30 seconds).
Traction level 0-10 daily (decrease by the end of the 2nd week).
15-45 days: Strengthening and new habits
Phase objectives
Secure protective procedures.
Align budget and schedule.
Get basic productivity and fun back on the sidelines.
Steps
1. Financial protocol.
On earnings, set the ceiling "game" = 0% for the entire period.
Debt repayments: Avalanche (by rate) or Snowball (by amount) Weekly update of the debt table.
2. Structure of the day.
"Anchors": ascent/food/sleep at the same hours.
25-min focus + 5-min pause (no screen).
3. A package of techniques from triggers.
STOP/3-minute pause before any "want to go."
Urge Surfing 90 sec per peak thrust.
RAIN with strong emotions (anger, shame, anxiety).
4. Social contour.
Buddy: one short report midweek + one weekend.
1 meeting/week with therapist or mutual aid group.
5. Return to hobbies and "dopamine diversity."
2-3 short joys/week (sports, music, creativity, nature).
"15 minutes is enough" rule: low threshold entry.
6. Work and study.
3 key tasks/day, record completion.
Without the "dogon of time": if they failed - transfer and analysis, not night marathons.
Phase metrics
SRL (Stop-Loss Respect Level): the proportion of situations where they stopped according to plan (target ≥80%).
RCP (Reality-Check Prompt):% of pauses completed by timer (target ≥90%).
Debt load: payments/income (trend decline).
Mood: average voltage level 0-10 (movement down ≥1 -2 points).
46-90 days: relapse restructuring and prevention
Phase objectives
Form long-term rules.
Regain a sense of competence and self-respect.
Prepare a "rainy day scenario" (recurrence plan).
Steps
1. New rules for 3-6 months.
If you plan to return to leisure in the future - only with emotions ≤3/10, fix rate ≤1% of bankroll, sessions ≤20 -25 minutes, stop loss 2-3% BR, stop wine 5-10% BR, diary and reality check. Otherwise - the extension of self-exclusion.
2. "One-way valve" for winnings.
50% → reserve, 30% → goals, 20% → bankroll (but not higher than 1-2% of income/month).
3. Trigger and countertact map.
Personal triggers (fatigue, quarrels, extra money on the card, nights, streams).
Counter-actions (sleep, "social call," sports 10-15 minutes, shower, breathing).
4. Relapse plan (one page, print).
Step 1: stop for 72 hours (cool-off + limits = 0).
Step 2: buddy message: "Breakdown. Stopped. Analysis tomorrow 19:00."
Step 3: parsing into 1 page (which worked/didn't work, one edit).
Step 4: strengthen protection (extension of self-exclusion, bank blocks).
5. Meaning and identity.
Offside project: sports goal, training, volunteering, creative challenge for 30-60 days.
Fixing "small victories" (weekly 3 points).
Phase metrics
NED - weeks without unscheduled deposits (growing series).
BRV - rate spread (target - low and stable).
Social regularity: 3-4 contacts/week (buddy/family/group).
Sleep quality: 5 + nights/week for 7 + hours.
Subjective progress: "control" 0-10 (an increase of 2-3 points).
Financial resuscitation: short protocol
1. Payment priorities: housing/food/medicine → taxes/bills → minimal debts → one "accelerated" debt (Avalanche/Snowball).
2. Ban on new credits "per game."
3. Weekly 10-minute financial review: container balance, NED, debt, "win safe" (if future pluses emerge).
4. Transparency with a partner: aggregated amounts, without card details.
Emotional resilience: What works
Micro-practices 1-3 minutes: STOP, 3-minute pause, 10 slow breaths.
Self-benevolence: "I fix the system, I don't punish myself."
Content diet: no streams and chats about the game for the first 30-60 days.
Physics → psyche: if it "covers" - water, movement, shower, air.
Relationships and boundaries
Dialogue formula: fact → feeling → request → union.
Family contract for 30 days: limits, report 10 minutes/week, relapse plan, caring for yourself with loved ones (boundaries!).
Ask for help - ok: blocker code, joint budget, "red button" cool-off.
Progress dashboard (5 digits once a week)
NED - weeks without unscheduled deposits.
SRL -% compliance with stop rules (if returned to the game).
RCP -% Timer Pauses Without Ignoring.
ERT - seconds before applying the technique (<30).
Sleep - nights with 7 + hours.
Frequent errors - and quick fixes
"I'm already OK, I'll remove all the blocks." → Remove one at a time, leaving 2-3 active fuses.
"I will return immediately to the previous rates." → Only fixed rate ≤1% BR, short sessions, diary.
"Shame to tell loved ones/specialist." → Shame feeds relapses; facts and plan - heal.
"Empty time." → Fill in the "windows" in advance: a list of 10 quick alternatives (sports, call, walk, cleaning, shower, music, reading 10 minutes, cooking, playing without bets, walking with a friend).
Make-today checklist
- Cool-off/self-exclusion for 30-90 days activated.
- The "gambling" blocker is installed, the code is buddy.
- The budget is decomposed into 5 containers; unscheduled deposits - 0.
- Consultation/group appointed; call with buddy on the calendar.
- Diary "6 lines" created; "10 Minutes" ritual added to schedule.
- 1 page relapse plan printed.
Recovery is procedures + support + time. First you close the "holes" (stabilization), then build new habits (strengthening) and only after - you regain the freedom of choice (restructuring). Keep the course 90 days, measure progress with simple metrics and lean on people - and you'll see life get wider than any game again.