Archive · · 7 min · Tips
A flexible plan: the first forty-eight hours without betting
A time-blocked roadmap for early urgency — with Canadian crisis and navigation numbers.
Editorial article — not sponsored, not a substitute for professional advice. We do not sell treatment or earn commissions from organizations mentioned.
Not a medical plan. Adapt it to your situation. Severe mental health crisis: 988 or 911. Ontario service navigation: ConnexOntario — 1-866-531-2600.
Before you start
- Write: “If I get an urge, I will call or message ___.”
- Remove gambling apps and sign out of websites.
- Keep ProblemGambling.ca and your provincial helpline visible.
Day 1 — morning
Regular meal; reduce odds and sports-betting notifications; limit excess caffeine if it spikes anxiety.
Day 1 — afternoon
Block two hours for an errand or walk outside. If you work from home, use focus blocks without live odds feeds.
Day 1 — evening
Fixed bedtime; phone out of the bedroom if it is a trigger.
Day 2
Repeat structure; add one short call to a friend — you do not have to discuss gambling yet.
If there is a slip
A slip does not erase progress. Note what came before it and reach your provincial line, family doctor, or Gambling Therapy for written support.
Corrections: editorial@ca-therapy-guide.ca