How to stop gambling: what actually worked for me

By Charlie G, a compulsive gambler in recovery. Not medical advice. Updated October 16, 2026.

If you typed "how to stop gambling" into a search bar, I want you to know something first. I typed those exact words more times than I can count, usually at 2 AM, usually right after losing money I didn't have. You're not weird and you're not alone. Here's what finally worked for me, in the order I'd do it again.

First, you don't have to do this on willpower

For years my plan was "I'll just stop." It never lasted. Willpower is real, but it gets tired, and gambling is built to wait for that moment. What changed things for me was making gambling hard to reach, so I didn't have to win the same fight every single night.

That's the whole idea behind everything below. You build walls on the good days so the bad days can't knock you over. And you are in good company. The National Council on Problem Gambling estimates about 2.5 million US adults have a severe gambling problem in a given year, and another 5 to 8 million have mild or moderate problems (NCPG).

Step 1: Tell one person or call the helpline today

Secrecy kept me gambling longer than anything else. The first time I said it out loud, the shame lost a lot of its power. If you have nobody you can tell yet, call or text 1-800-GAMBLER. It's free, confidential, and open 24/7. You can also chat online at 1800gamblerchat.org. They won't lecture you. They'll help you find support near you.

If you'd rather tell a person, pick someone calm, not someone who'll panic. You don't need to share every number on day one. "I have a gambling problem and I'm trying to stop" is enough.

Step 2: Self-exclude from everything you can

Self-exclusion means you ask casinos, sportsbooks, or your whole state to ban you. It felt dramatic to me at first. Now it's one of the best decisions I've made.

• Your state program. Many states let you exclude from every licensed operator at once. Find yours on your state page, for example New Jersey, New York, or Pennsylvania.
• Every app you've used. Lock yourself out of each one directly too. We have walkthroughs for DraftKings, FanDuel, BetMGM, and Caesars.

Pick the longest period you can stomach. Your future self will thank you.

Step 3: Block it on your phone and computer

Most of my betting happened on my phone, in bed, in the bathroom at work, at red lights (not proud of that one). So the phone had to get locked down.

• Install a blocker. BetBlocker is free. Gamban is paid and very thorough.
• Use your phone's own settings on iPhone or Android, and have someone else hold the passcode.
• Delete the apps, unfollow the betting accounts, and mute the sports apps' odds notifications.

Step 4: Cut off the money

This one hurt my pride, and it's also the one that saved me the most. If the money can't move fast, the urge usually passes before you can act on it.

• Ask your bank about a gambling block on your cards. Our bank guide covers what to ask for.
• Remove saved cards from payment apps and betting accounts.
• Set your credit card cash advance limit to zero.
• Think about letting someone you trust see your accounts for a while. It's not about being babysat. It's about not being alone with it.

Step 5: Find your people

Blocks buy you time. People are what get you through it. I go to meetings, and hearing someone describe my exact thoughts out loud still gets me every time.

• Gamblers Anonymous has in-person and online meetings.
• SMART Recovery is a non-12-step option if that fits you better.
• Many states fund free counseling. Check your state page or our help and resources list.

If you're thinking about a counselor, look for someone who works with gambling specifically. It makes a difference.

Step 6: Fill the time and count the days

Nobody warned me how much time gambling took up. When it was gone, there was a hole. Evenings and game days were the worst. I had to plan them on purpose: a walk, the gym, a call with a friend, a show, anything that wasn't sitting alone with my phone and a game on.

Counting days helped me more than I expected. Seeing the number go up, and seeing the money I didn't lose, gave me something to protect. You can use our free, private My Progress tracker. Nothing leaves your device.

Reading helped too. There's a short shelf of books that helped me, and I eventually wrote my own, Bet On Yourself, about the practical side of all this.

If you slip

If you bet again, it doesn't erase what you've learned. Tell someone, close the gap that let it happen, and start counting again. I wrote more about that in what to do after a gambling relapse.

What the first month looked like for me

I'll be honest, the first few weeks were rough. I was irritable, I didn't sleep great, and I thought about betting constantly. Game days felt endless. What got me through was keeping each day small: did I bet today? No? Good, that's the job. Around week three or four the noise got quieter. Not gone, but quieter, and that was enough to keep going.