Begin with a plan you can state aloud
Before play, ask: Have I set aside an amount I can afford to lose? What time will I stop? Am I choosing to play, or trying to change my mood or solve a money problem? If the amount is needed for rent, food, transport, debt or another essential, it is not a session budget. Do not deposit money borrowed from someone else.
Set a deposit limit and a session end time before opening the lobby. Write them down, then decide what you will do when either limit is reached. For example, a $30 session limit means you stop at $30 deposited or lost according to your chosen rule; it does not mean you add another $30 after reaching it. Stop if you cannot commit to the boundary.
Notice what changes while the session is open
Pause at a time you chose in advance and ask: Am I still following the limit? Have I increased a bet or deposit to recover a loss? Am I annoyed, rushed or finding it hard to stop? A shift from a planned $20 session to repeated top-ups is a practical signal to close the game, not a problem to solve with another bet.
Pay attention to the behaviour around play as well as the balance. Hiding activity, borrowing, missing sleep or work, and feeling unable to leave are reasons to stop and seek support. A winning stretch does not remove the need to follow your limits, and a losing stretch does not make another deposit a safer choice. Close the lobby and take a proper break.
A stop signal is enough reason to stop
You do not need to prove that play has become a crisis before taking a break. If you are chasing losses, breaking a limit or hiding what you spend, close the session and bring in support. Protecting your next decision matters more than finishing the current one.
Use a stop routine instead of bargaining
When a stop signal appears, make the next action simple: stop wagering, close the game, leave the device and tell someone you trust if that helps you follow through. Do not wait for one last round or a particular result. If account tools such as a time-out or self-exclusion are available, review their terms and use the option that matches the boundary you need.
Move money intended for essentials away from the play account, and do not deposit again to reverse a loss. If you feel unable to stop, ask someone you trust to stay with you while you close the account session. The pass condition is not finishing a target or recovering money; it is following the stop decision you made to protect yourself.
Review the session without judging yourself
After you stop, ask what happened to your time, spending and mood. Did you stay within the limit? Was it harder to leave than expected? Did you conceal the session or use money set aside for something else? Write down one concrete observation, such as: I deposited $40 after setting a $20 limit. A record helps you recognise a pattern without turning the review into self-blame.
Decide what boundary to change before any future session, or decide not to play. You can set a lower deposit limit, take a break or use account blocking tools if available. Do not treat a later win as proof that an earlier decision was harmless. If gambling is affecting bills, relationships, sleep or mental health, talk to a trusted person or a support service.
Set your boundary before you open the lobby
Create a deposit limit first, choose a stopping time and keep the plan visible during play.
Choose support before a crisis grows
Support is useful before a problem feels severe. Australian readers can contact Gambling Help Online on 1800 858 858 or visit gamblinghelponline.org.au. If you live elsewhere, use a local gambling support service. A counsellor or support worker can help you build practical barriers, talk through financial pressure and decide what to do next without requiring you to handle it alone.
If you feel unsafe or at immediate risk, contact emergency services where you live or ask a trusted person to stay with you while you get help. For a routine check-in, consider telling someone you trust what limit you set and when you plan to stop. A supportive check-in is about your wellbeing, not permission to continue playing.
Questions about this topic
How often should I do a self check-in?
Choose moments before you start, at a planned break during play and after you stop. You can also pause whenever your mood, spending or decisions change. If you are repeatedly overriding your limits, stop the session and consider taking a longer break.
Is chasing a loss a reason to stop?
Yes. Depositing or betting more to recover money can pull you away from the plan you set. Stop wagering, close the lobby and avoid making another deposit while upset. Speak with someone you trust or contact a local support service if stopping feels difficult.
Where can Australian adults get gambling support?
Australian readers can contact Gambling Help Online on 1800 858 858 or visit gamblinghelponline.org.au. If you live elsewhere, use a local gambling support service. You can reach out before a crisis; support can help with practical boundaries, financial concerns and next steps.