TOP-5 Postgame Recovery Technique

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Recovery is not "wait it out," but a set of actions that quickly reduce momentum, close financial risks and regain control. Below are five techniques collected in short step-by-step protocols. Do them in this order: body → mind → money → communication → sleep/plan.

Technique 1. Physiological "reset" (10 minutes)

The goal: to bring the nervous system from the "excitement/stress" mode to neutral.

Steps (minutes):

1. Min 1-2. Breathing "box" 4-4-4-4 × 8 cycles.

2. Min 3-5. Slow walking or 20 squats + shoulder/neck stretch.

3. Min 6-8. Glass of water, washing or warm shower 60-90 sec.

4. Min 9-10. Technique 5-4-3-2-1 (notice 5 items around... up to 1 body sensation).

Success marker: pulse and breathing leveled off, tension decreased ≥2 a point on a scale of 0-10.

Technique 2. Parsing a 1-page session (5 minutes)

Purpose: turn experience into data, remove shame/self-flagellation, fix adjustments.

6-line template:

1. Plan: time, rate ≤% BR, stop loss/wine.

2. Facts: BR start/final, duration, game/provider.

3. Result: +/ − if there were unscheduled deposits (Y/N).

4. Emotions 0-10: before/after.

5. Violations: timer/dogon/limits (what and why).

6. Lessons one correction for the next session.

Success marker: there is one specific process edit (for example, − 30% of the time; rate maximum 1% BR).

Technique 3. Financial "sealing" (7-10 minutes)

Purpose: Eliminate dogon and impulse deposits after the session.

Steps:

No deposits until the next calendar window (minimum 24-72 hours).
Game card limits: daily limit = 0 until tomorrow 12:00; autosaved cards - off.
Winning? Redistribute according to the rule 50/30/20: 50% → reserve, 30% → goals, 20% → BR (but not higher than the monthly ceiling).
Losing? Bankroll leave without "compensation"; replenishment - only on a schedule from "discretion."
With strong traction: turn on the "cool-off" in the account for 72 hours.

Success marker: zero unscheduled transactions until tomorrow.

Technique 4. Social "anchor" and activity replacement (10-15 minutes)

The goal: to remove the roomINATION and switch the brain.

Steps:

Buddy message (30 sec): "Session ended, pause until [date/time], limits increased. One lesson: [...]"
Quick change: walk 15 minutes/easy cleaning/shower + music/short call "no advice."
Content diet for the evening: without streams/chats about the game, without "parsing the slot" on emotions.

Success marker: mental "chewing gum" goes away, attention is held on everyday tasks.

Technique 5. Tomorrow's Sleep and Plan Protocol (5-7 minutes)

The goal: to complete the cycle and reduce the likelihood of a night breakdown.

Steps:

Screen-off: 45-60 minutes before bedtime - without phone/PC; optional - white noise/rain 20 min.
Micro-plan for tomorrow (3 points): 1 work task, 1 household, 1 pleasant activity.
Game window: allowed only with emotions ≤3/10 and only according to the updated rules.
Reminder: alarm clock "diary review 10:00" (2-3 minutes).

Success marker: falling asleep without scrolling through the game in your head, morning focus on the plan.

Quick checklist (pin in notes)

Made a body "reset" (breathing + water + movement).
Filled in 6 parsing lines.
Sealed finances (limits/cool-off/ 50-30-20).
Unsubscribed buddy and switched to "replacement."
Prepared sleep and plan for tomorrow.

Recovery metrics (mark once a week)

NED: weeks without unscheduled deposits.

SRL:% of sessions where stop loss is met.

ERT: seconds from thrust occurrence to equipment application (target <30 sec).

Emotions before/after: average decrease of ≥2 point.

Sleep: nights with 7-8 hours of sleep (goal ≥5/7).

Weekly Skill Plan

Mon-Wed. After each session, perform "reset" + 6 lines + sealing (entire batch ≤25 min).

Thu. Training "reset" without playing (once during the day).

Fri. Mini-audit: what steps you skip → simplify (for example, record by voice).

Sat. Social anchor: 15-min call with buddy, analysis of 1 lesson of the week.

Sun 10-min review metrics and rule adjustments for next week.

Frequent errors and quick fixes

"I'll do it later." Correction: 5-minute rule - start by breathing now.

"Filling out the analysis tomorrow." Correction: voice note immediately after the session (30-60 sec).

"Still pulls to replenish." Correction: cool-off + deleting saved cards + buddy message.

"Not sleeping, scrolling through the session." Correction: White noise/rain 20 min, then 5-4-3-2-1, phone outside bedroom.

Recovery is a sequence of five actions, not willpower. Make a "reset" of the body, write down the facts and lesson, seal the finances, lean on a social anchor and close the day with a clear plan. This system dampens cravings, saves money and turns experience into a sustainable skill.