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How to return excitement to a safe channel
Excitement itself is not "bad" - it is about interest, challenge and emotions. Danger begins where excitement supersedes rules. Your task is to leave pleasure, but change the context: from an impulsive scenario to controlled leisure. Below is a practical system that works "here and now."
1) Readiness checklist (2 minutes)
Check Yes/No:1. I agree (to) strict limits and their observance.
2. Ready to keep a short diary using the "6 lines" template.
3. I will accept external barriers (blockers/bank limits).
4. There is buddy (person for 10-minute reports).
5. Ready to interrupt play with emotions> 3/10.
If Yes <4, start with a 7-day cool down and return to the plan.
2) "Cold frame": iron rules for safe excitement
Money
Budget "Game" ≤ 1-2% of income/month
The rate ≤ 0.5-1% of the current bankroll.
Stop loss 2-3% BR and stop wines 5-10% BR per day.
Zero unscheduled deposits. Replenishment - 1 time/week from "discretion."
Time
Sessions 20-25 minutes, reality check every 15-20 minutes with a mandatory pause of 60 seconds.
Prohibition of night sessions (after 23:00).
Emotions
Entry only when emotions are ≤3/10. If anger/euphoria/anxiety ≥4/10 - a pause of 30-60 minutes or transfer.
Wednesday
Enabled "gambling" blockers on devices (code for buddy).
The bank has gambling-block and daily limits on the Game card.
3) Rituals BEFORE/DURING/AFTER session
Before (3-4 minutes):1. Mini body scan 60 sec + breathing 4-4-6 × 5.
2. Plan record: time, rate, SL/SW.
3. "Stop phrase": "Stop with emotions> 3/10 or with SL - no exceptions."
Pro tempore:- Timer 20-25 min; on a reality check - a mandatory pause of 60 seconds (STOP or 5-4-3-2-1).
- No rate increases "out of feeling."
- Template "6 lines": plan → facts → result → emotions → disorders → one correction.
- Fixing the 50/30/20 rule win (below).
4) Win rule "50/30/20" (one-way valve)
50% → reserve/cushion.
30% → personal/family goals.
20% → back to bankroll, but not above the monthly ceiling.
So excitement remains joy, not fuel for escalation.
5) 7-day restart of excitement (soft input)
Day 1: Set up locks and bank limits; buddy selection; diary start.
Day 2: "Dry run" - training rituals without playing (timer, pause, record).
Day 3: One short session (≤25 min) with ≤3/10 emotions; rate ≤0,5 -1% BR.
Day 4: Day off from the game; walk 20 min; diary review 10 min.
Day 5: Repeat short session; 50/30/20 rule with a plus.
Day 6: Mindfulness training (RAIN/urge surfing) without playing.
Day 7: Weekly Review: What Worked → 1 Rule Change.
6) 30-Day Plan: Perpetuating Habits
Rhythm: not more than 3 sessions/week, only daytime.
Rate and time - no growth, even with a series of pluses.
Windows without screens: 1 time/day 30 minutes.
Buddy report: 10 minutes/week (data, not excuses).
Education: Once a week short module on variance/RTP and mindfulness technique.
Alternatives to excitement: 2-3 "dopamine replacements" per week (sports, music, creativity).
7) 90 Day Plan: Sustainable System
Save the "frame" and add automatic barriers (delay on increase: any increase in limits takes 72 hours).
With stability of 8-12 weeks, you can slightly expand the time window or the rate by 0.1-0.2 percentage points. BR, but only one change at a time and with weekly follow-up.
If there are relapses/dogon - self-exclusion for 1-3 months, return to the phase for 7 days.
8) Mindfulness as an engagement damper (90 seconds)
STOP: close the tab → inhale → observation of thoughts/sensations → solution.
Urge surfing 90 seconds: "This is a wave, I observe it," mark the traction force every 15 seconds.
Thought label: "wagering story," "euphoria," "plan" - mark and return to the rules.
9) Diary and metrics (10 minutes/week)
Control metrics:- NED (No Extra Deposits): weeks without unscheduled deposits.
- SRL (Stop-loss Respect Level):% of sessions with SL met (target ≥80%).
- RCP (Reality-Check Prompt):% of pauses per check without ignoring (target ≥90%).
- BRV (Bet Range Variability): bet size spread (low = good).
- ERT (Emotion Reaction Time): second from pulse to technique (target <30 seconds).
1. Plan (time, rate, SL/SW)
2. Facts (start/final BR, duration)
3. Result (+/ −), unscheduled deposits (Y/N)
4. Emotions 0-10 before/after
5. Violations (timer/catch-up/limits)
6. One lesson + one correction
10) "Red flags" - when to return the brakes
Two timer ignores in a week.
The idea of "I will return right now," a rate increase without a plan.
Unscheduled deposit, secrecy, night "finishing."
Action: STOP-72 protocol - cool-off 72 h, card limit = 0, blocker active, diary entry, buddy call.
11) Frequent bugs and quick fixes
"I control - slightly increase the rate →" We increase not the rate, but the pause between sessions.
"I keep a diary once a week →" Write right after (2-3 minutes).
"Watching streams instead of playing" → This is a trigger: replace with 20-minute walking/shower/music.
"Winning is a reason to increase volume →" Turn on the 50/30/20 on the same day.
12) "turn on today" checklist (15 minutes)
- "gambling" blocker + bank block and limits.
- Budget: "Game" ≤1 -2% of revenue; rate ≤1% BR; SL 2–3% BR; SW 5–10% BR.
- Timer 20-25 min + reality check with 60 sec pause
- Diary "6 lines" created, reminder for the evening.
- Buddy is selected; 10-min report slot in the calendar.
- The 50/30/20 rule is recorded and pinned in a prominent place.
Returning excitement to a safe channel does not mean "extinguishing emotions." This means repackaging them in an understandable framework: money, time, environment, awareness, reporting. Assemble a "cold frame," observe rituals, measure metrics and keep around the people and tools that support your choices. Then excitement will remain what it should be - controlled entertainment, not a source of problems.