Printable gambling relapse prevention plan
A plan written on a calm day is what you lean on during a bad one. Print this page, fill it in by hand, and give a copy to someone you trust. Keep one where you'd see it when an urge hits, like your wallet or the notes on your phone.
How to use this
- Print it: Ctrl+P on a computer, or Share then Print on a phone. The site menu and footer won't print.
- Fill it in by hand, and be specific. "Sunday 1 p.m." beats "weekends."
- Give a copy to the person on line one of your call list.
- Review it monthly, and after any slip, tighten it.
1. Why I'm stopping
2. My triggers
3. My danger hours and what I'll do instead
| When | What I'll do instead |
|---|---|
4. Doors I've locked
- ☐ State self-exclusion, lifetime if offered. Program and date: ____________
- ☐ Excluded inside every betting, fantasy and prediction app I've used
- ☐ Blocker installed. Password held by: ____________
- ☐ Bank and card gambling blocks turned on
- ☐ Accounts or cards handed to: ____________
- ☐ Gambling ads and promo texts turned off
5. Who I call
| Name | Number |
|---|---|
| Gambling helpline | 1-800-GAMBLER (1-800-426-2537) |
| Crisis line | 988 (call or text) |
6. My meetings and support
7. Warning signs I'm slipping
8. If I slip
Stop and tell someone within 24 hours
Name: ____________
Close what's open
Exclude from whatever I used, and block it.
Tighten the plan
Every slip shows a gap. Write what the gap was and what I'll lock down: ____________
Get more support
An extra meeting, a counselor, or a call to 1-800-GAMBLER.
A slip doesn't erase what you've built, and it isn't something to get used to either. Treat it as a sign the plan needs to be tighter, then tighten it the same day. Milestones are worth marking, and recovery still doesn't end at any of them.
Common questions
Should I show my plan to anyone?
Yes. Give a copy to the first person on your call list. A plan nobody else knows about is easy to quietly ignore.
How often should I update it?
Look at it monthly, and rewrite it after any slip or big life change like a new job, a move, or a breakup.
Is there a workbook version?
This page is meant to stand on its own. If you want more room to write, our books page lists workbooks that pair well with it.