30-day gambling recovery planner
Print this page. Pin it where you will see it. The first month is the hardest; structure beats willpower every time.
Day 1 — set the floor
- Bank gambling block enabled on every account.
- Self-excluded from every operator I have used.
- Gamban / BetBlocker installed on phone and laptop.
- Cards handed to a trusted person (or removed from digital wallet).
- Told one person what I am doing.
Week 1 — get through it
- One support contact made (helpline, meeting or counsellor).
- No solo time on payday.
- Sleep, food, water — daily.
- Written list of every debt started.
Week 2 — build the structure
- Phone MABS if there is any debt.
- Identify top 3 triggers and the plan for each.
- Second support contact (peer support recommended).
- Daily 5-minute reflection: what was hard, what helped.
Week 3 — extend
- Add one positive routine in the time gambling used to fill (walk, sport, class).
- Honest money conversation with partner / household.
- Check the budget against reality.
Week 4 — review
- Review the month with a sponsor, counsellor or trusted person.
- Plan the next 30 days using the same template.
- Decide on one thing to add and one thing to drop.