Start here
Four grouped steps. You don’t have to finish them all today. If you only have energy for one thing, call a helpline or block the apps.
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Step 1 — Block access
Make it harder to open betting sites and apps while you’re shaky.
- Install BetBlocker (free) or Gamban on your phone and computer
- Ask someone you trust to set / hold the admin PIN
- Mute or delete sportsbook apps and turn off their notifications
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Step 2 — Self-exclude
Ask your state (and apps) to bar you from licensed betting for a set time. It’s free.
- Find your state’s official self-exclusion page
- Read the term lengths carefully — many can’t be shortened once you start
- If you bet in more than one state, check NVSEP as an add-on
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Step 3 — Protect your money
Reduce easy access to cash for betting before urges peak.
- Withdraw any remaining sportsbook / casino balances you can
- Cancel autopay, saved cards, and “one-click” deposit methods
- Save win/loss or tax records you might need later
- Consider asking a trusted person to help with temporary spending limits
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Step 4 — Get support
You don’t have to white-knuckle this alone.
- Call or text 1-800-GAMBLER or 1-800-522-4700 (also 1-800-MY-RESET)
- Find a Gamblers Anonymous meeting
- Family & friends: Gam-Anon
- SMART Recovery meetings
- Track private progress on My Progress
Still love sports?
Lots of people in recovery still watch the game. Finish blockers and self-exclusion first. Mute betting push notifications. Consider watching with someone who knows what you’re building toward.