Make a Change
By visiting this page, you taken an important first step towards changing your relationship with gambling. You recognize that you have the power to make positive choices about how you want to manage your time, your dollars and your well-being. This page offers options to help you make those choices and make them stick. Whether you just want to cut down, take a break for a while, quit all together or simply be more mindful about how you gamble, we have tactics and tools, a supportive community, and resources to help you make a plan that works for you and your goals.
Understand Your Relationship with Gambling
To make any change successful, you’ll want to know where you’re starting from. Often called a baseline, understanding how much of your time and money goes into gambling now will help you decide on attainable goals and adjustments you can make to get where you want to be.
The good news is, there are many tools available that make it easy for you to track your wins, losses and time spent on gambling. Even if you don’t change anything at all, understanding how often and how much you currently play helps create a more mindful relationship with gambling.
Follow the link below to download a variety of worksheets that you can print out and complete. These worksheets are an excellent tool to help you understand your relationship with gambling and were developed by Gamcare for their workbook “Changing your Relationship with Gambling”. Gamcare is the leading UK provider of information, advice, and support for anyone affected by gambling harms.
Budgeting Tools
While not specifically built for gambling, you can try one of these free budgeting apps to help you track your expenses and learn powerful insights about your spending habits.
- Mint
- YNAB (You Need a Budget)
- Pocket Guard
- Everydollar
- Wally
- Empower
Have you broken the law or considered breaking the law to finance gambling?
Almost always. Sometimes. Never.Find it difficult to control, stop or cut down on gambling and feel irritable when trying to do so?
Almost always. Sometimes. Never.You are high risk
A person in this score range indicates a problem with gambling. Contact the Oregon Problem Gambling Helpline and speak to a certified gambling addiction counselor to further examine your gambling behavior and its consequences. All information shared is confidential and this service is FREE to Oregon residents. Call 1-877-695-4648 (MY-LIMIT), text 503-713-6000, or click the buttons below to contact us online through Live Chat, IM or Email.
REMINDER: Self-assessment can help you figure out if there is a issue with gambling, but only a professional can diagnose if it is a gambling problem, a different problem, or both.
You are medium risk
A person in this score range indicates a level of risk that should be further explored.
You can always call the Oregon Problem Gambling Helpline and speak to a certified gambling addiction counselor. All information shared is confidential and this service is FREE to Oregon residents. Call 1-877-695-4648 (MY-LIMIT), text 503-713-6000, or click the buttons below to contact us online through Live Chat, IM or Email.
You are low risk
A person in this score range experienced one to two minor problems related to their gambling.
If you answered “yes” to seven or more of these questions, it could be indicative of a serious gambling problem.
You can always call the Oregon Problem Gambling Helpline and speak to a certified gambling addiction counselor. All information shared is confidential and this service is FREE to Oregon residents. Call 1-877-695-4648 (MY-LIMIT), text 503-713-6000, or click the buttons below to contact us online through Live Chat, IM or Email.
Take the Gambling Risk Quiz
Perspective is another strong tool to help you decide which changes will be most impactful for you. Just answer a few quick questions to help you see how your gambling behaviors compare to others and better understand the level of risk you are taking.
Set Your Change Goals
It can be really powerful to decide on a goal. You may be familiar with “Dry January” where participants step away from drinking alcoholic beverages for a predefined time, or “Sober Curious” where people explore different ways to see what life is like without alcohol. What if you applied those same ideas to gambling?
Studies show that making small changes can lead to significant improvements. Many people find success in taking a break, cutting down or following scientifically backed guidelines for moderation. What’s most important is to focus on now what will work for you right now. Set any goal you think might help you – the possibilities are endless so long as you make a change in a healthier direction.
Take a Break
Try some time away from gambling and you might learn that a more balanced lifestyle leaves you with improved finances, lower anxiety, more time for family and friends and an overall better outlook. If you find the idea of an extended period of time overwhelming, set a smaller goal like three days in a row – hit that, and make your goals tougher as you achieve them.
Cut Down
If you’re gambling more or more often than you want to, consider cutting down:
- If you’re currently gambling most days, pick a few days off.
- Replace one hour of gambling with one hour of exercise or exploring the outdoors three times per week.
- If you tend to drink when you gamble, consider gambling only when you are not drinking.
Follow Moderation Guidelines
The Lower Risk Gambling Guidelines are the result of an intensive research effort and provide data-informed advice for people who gamble to do so in a way that lowers their risk of experiencing harm from gambling.
- Gamble no more than 1% of your household income before tax per month.
- Gamble no more than four days per month.
- Avoid regularly gambling at more than two types of games.
Track Your Progress and Create New Habits
Now that you’ve set some goals it’s important to keep track of them and review periodically to help you stay accountable and identify any patterns that need adjustment. This is also a great time to get in the habit of engaging in some new activities you genuinely enjoy and that align with your interests. If you’re transitioning away from gambling, you may want to explore activities which not only provide a dopamine rush but also contribute to your overall well-being. Activities that fill the void constructively and promote a healthier lifestyle.
Tracking Your Goals & Habits
There are so many resources available to help you manage positive change in your life. They don’t need to be specific to gambling to help you cut back either. The most important thing is that you have a tool or system to track your progress and navigate your adjustments. Maybe one of these will work for you.
Creating New Habits
Dopamine is a neurotransmitter associated with pleasure reward and you can engage in various healthy and enjoyable non-gambling activities that trigger its release. The key is to find activities you genuinely enjoy and that align with your interests.
- Meditation (Try the Calm App For Free)
- Exploring Nature
- Acts of Kindness
- Baking
- Reading or Intellectual Pursuits
- Socializing
- Listening to Music
Support Your Change
Always remember that you never have to do any of this alone. Resources and support exist for everything from software that blocks gambling content, online communities, places to just talk with people navigating changes in their gambling and professional support including counseling.
Bet Blocker
BetBlocker is a free tool that enables you to set restrictions on your gambling on any personal device you choose. It is a powerful, flexible tool that covers thousands of gaming sites. You and your personal data are always totally anonymous with BetBlocker.
Communities
It’s easy to connect with communities of people exploring ways to adjust their gambling behaviors. Places like Reddit and Gamtalk can provide valuable insights and encouragement by connecting you to people who understand the changes you’re trying to make. Your family and friends might be a good resource as well. Not only will a friend, partner or community help your morale as you navigate your change journey, but studies show that accountability (especially to someone you know) is one of the strongest ways to create lasting change.
Professional Support
Whether it’s just to talk it out or explore some counseling, you are on the website that can get you connected to someone that can help. Just scroll up for all the links to chat, text or call. There’s no pressure or judgement to commit to anything, just real people who can listen and get you connected with a support program to help you cut back or stop gambling when you’re ready.
