How To Quit Gambling Cold Turkey Guide

Recovery Tips ℹ️
1

Quitting gambling cold turkey ain’t easy, but it’s totally doable. I saw a good friend of mine pull it off, and here’s how he did it, step by step. Think of this as your flowchart to freedom.

Step 1: Own Up to It

  • Action: Admit you have a problem.
  • Reality Check: Look in the mirror and say, “Gambling is ruining my life.”

Step 2: Set Some Goals

  • Action: Write down why you want to quit.
  • Examples:
    • Save my marriage
    • Pay off debt
    • Be a better parent
  • Reality Check: Stick these reasons everywhere—in your wallet, on your fridge, your phone lock screen.

Step 3: Cut Off the Supply

  • Action: Block gambling sites on your devices.
    • Tools: Router-level blocking, parental controls.
    • Reality Check: “If I can’t access money or sites, I can’t gamble.”

Step 4: Get a New Hobby

  • Action: Find a hobby to replace gambling.
  • Examples:
    • Hiking
    • Guitar
    • Cooking
  • Reality Check: “This new hobby is my escape, not gambling.”

Step 5: Spot the Triggers

  • Action: Identify and avoid triggers.
  • Examples:
    • Avoid bars if you gamble while drinking.
    • Don’t watch sports if it triggers sports betting.
  • Reality Check: “I need to avoid these situations to stay clean.”

Step 6: Talk to a Pro

  • Action: Seek professional help.
    • Hotline: Call 1-800-GAMBLER for free, confidential help.
    • Local Resources: Look for state resources offering free in-person solo counseling, group therapy like Gamblers Anonymous, or even free in/outpatient rehabilitation.
    • Reality Check: “Getting help supports my cold turkey plan. Be discreet if necessary. Say you’re going on vacation for a week.”

Step 7: Keep Track

  • Action: Journal your progress.
  • Examples: Write about your urges, feelings, and small wins.
  • Reality Check: “Every day without gambling is a win.”

Step 8: Reality Checks and Pattern Disruption

  • Action: Implement reality checks and disrupt patterns.
  • Examples:
    • Drive a different route to avoid casinos.
    • Say affirmations like “Gambling is a trap. It’s not worth it.”
    • Snap a rubber band on your wrist when you get the urge.
  • Reality Check: “I need to break the thought cycle.”

Step 9: Stay Positive and Busy

  • Action: Stay busy with positive activities and surround yourself with supportive people.
  • Examples:
    • Join a sports team
    • Volunteer
  • Reality Check: “Staying busy keeps me away from gambling.”

Flowchart Visual Guide

  1. Admit you have a problem →
  2. Write down your goals and stick them everywhere →
  3. Block gambling sites on devices →
  4. Find a new hobby →
  5. Identify and avoid triggers →
  6. Seek professional help (1-800-GAMBLER, state resources) →
  7. Journal your progress →
  8. Implement reality checks and disrupt patterns →
  9. Stay busy with positive activities and supportive people.

Extra Tips

  • New Hobbies: Try painting, cooking, or learning an instrument.
  • Exercise: Physical activity helps reduce stress.
  • Money Control: Carry only small amounts of cash and limit access to credit cards.
  • Support Groups: Join Gamblers Anonymous or similar groups to share your journey.

Follow these steps, use the flowchart, and lean on your support network. Quitting gambling cold turkey is tough, but with determination and the right strategies, you can do it. Stay strong!

2

Can quitting cold turkey be done? Yes, it 100% can be done and I’m living proof of it. In fact, some would argue this is the only way it can be done.

One day you just gotta decide you aren’t doing it anymore and that’s that.

I also quit smoking this way.

Cold turkey doesn’t mean without support. I couldn’t have done it without 1-800-Gambler and in person counseling. But if you just stop one day and stay stopped, that’s cold turkey in my book. Everything else you do on top of that to stay that way is recovery.